The back muscle is one of the hardest muscle group to target simply because we can’t really see where our muscles are flexing. so we can’t target different areas. Also doing back workouts properly is extremely exhausting and will drain most of your energy.
In order to workout your back properly and for results to be seen, you must remember to workout with proper form, because without proper form, you will not develop any new muscles nor are you training anything. If you’re working out your back wrong, you are just wasting precious energy you could be using to do them right.
A very easy sign to spot that you are not doing it right, is when your back is in pain and also when you keep working, but there are absolutely no results.
The following workouts are just suggestions you can use to include in your daily routines, doing all the exercises listed might result in damaging your muscles and over working it.
Dumbbell Pullovers – To do a dumbbell pullover you will need a workout bench and a dumbbell, first lie down with your back straight and on the bench, then hold them dumbbell with both hands right above your face and slowly move the dumbbell from the front of your face to the top of your head, while doing this your elbows should be a little bent. Once the dumbbell reaches the top of your head, move it back to the front of your face and repeat.
This is a great exercise to include at the beginning of your routine because it helps you stretch your upper body muscles and warms everything up. You should aim for a heavier dumbbell because you are holding it with two hands. Once you figure out what weight you want to use this exercise will help workout your pecks, upper abdominal muscles, shoulders and back at the same time.
You should be aiming for 8 reps, and once you start feeling comfortable doing 8 reps you can increase the weight until you feel that you can barely hit 8 reps. You only need to do one set if done properly.
Push Ups – To complete a proper push up you much place your hands on the floor, shoulder width apart. While your back is straight and legs are straight. Now lower yourself down to about 1 inch from the floor and push yourself back up, while keeping your back straight.
Many people think that push ups are just for working the chest and arms, but it also targets your back muscles and will help tone your back muscles. You should try to do as many as possible throughout the day. You can do some while watching tv, you can do some before bed or even when you wake up.
Try to do as many as possible and each time try to increase the amount done.
Dumbbell Row – To do a dumbbell row you will need a workout bench, the bench will help you position your back better and will also allow you to gain better leverage allowing you to lift heavier weights. First, you put your left knee on the bench while resting your left arm on the bench as well, while keeping your back straight. Now reach down with your right hand to pick up the dumbbell and pull it up until your elbow just passes your back, drop it all the way back down and repeat.
This exercise will help you target uneven workouts, if your dominate side is bigger, this will allow you to even out the muscle tone. This should be added to near the end of your routine because it allows you to push yourself and also use the bench to keep perfect posture.
Aim for 6 reps and do two sets with each arm, remembering to workout both arms evenly is very important if you want to look as symmetrical as possible. If you can complete the 6 reps with ease, you should increase the amount of weight used.