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Back exercises for beginner

Mar 3, 2014 2181 Viewed 0 respond
Back exercises for beginner


Back exercises for beginner

We run through the moves you need to add muscle to your back fast

Pull-ups

How to
Grab the bar with your palms facing forwards, hands just wider than shoulder width apart. With both arms extended above you, pull your torso up until the bar touches your upper chest. Pause at the top position before lowering slowly until your arms are fully extended.

Why
“Make sure you’re doing the overhand pull-up and not the underhand chin-up,” says PT Peter Parasiliti. “According to the Journal of Strength and Conditioning Research there is more lattismus dorsi activation during pull-ups than with any other grip.” Can’t argue with that.

How many
1 set of 10 reps. That’s it. Sounds simple, right? It’s not.

Make it easier : Swallow your pride and locate the assisted pull-up machine. Even the lightest newbie will find completing a few pull-ups with good form very tough.

Make it harder : Concentrate on lowering yourself as slowly as possible, it’s a killer. If you’re really feeling confident, try holding a dumbbell between your legs or wear a weighted vest.

pull-up




Rope climb

How to
Sit in front of the rope climb machine and set a resistance that doesn’t lift you out of your seat. Keeping your back straight and avoiding any twisting motions pull the rope down, hand over hand, as fast as you can.

Why
“It’s simple but incredibly challenging,” says Parasiliti. “Hand over hand means going strongman style, which will develop some serious back, arm and grip strength.” It’s muscle for old rope.

How many
5 sets of 30sec with 1min rest

Make it easier : Lower the resistance
Make it harder : Decrease rest time between sets

rope-climb

 

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