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3 Steps to Have a Strengthened and Great Looking Back


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Your back is also one of the most important parts of your body; without it or with it in an unhealthy condition you will not be able to get the support that you need to maintain a good posture.

While it is true that there are many back exercises or routines, you must choose the proper routines since these back exercises are very crucial because your back supports other equally delicate parts of your upper body such as the spinal column. Here are 3 steps to have strengthened and great looking back.

1. The barbell row - The barbell row is a variation of bent-over rows routine wherein you need to use heavier weights while you workout. To start, position your hip a distance apart and your hands on the bar shoulder width apart. Make sure that you keep your abs contracted to protect your lower back as you bend over. Bend forward on your waist at 45-degree angle keeping your shoulders on your back, your abs tight and straight forward and your knees slightly bent. Then take the weight out in front of your knees, slowly bend your elbows, and then contract your back as you try to pull the weight toward your bellybutton. Try to bring your elbows past the torso and squeeze the back. Lower down and then make at least eight to sixteen repetitions of at least three sets.

2. The dumbbell pullover - The dumbbell pullover targets both side of your lats and your lower body. You can perform the routine either with the use of a ball or a step in order to achieve the stability that you want to have. To start, lie face on the ball with your head and shoulders well-supported and the weight resting over the chest. After which, keep your glutes contracted to lift your body to bridge position and make sure your knees and head are aligned. Take the weights to your chest with your body stable and your elbows slightly bent. Then lower the weights again as far as your flexibility can allow but it should not be lower than your head. Contract your back muscles to pull the weight over the chest. Repeat the routine for at least three sets of at least ten to sixteen repetitions for every set.

3. The barbell pullover - To perform this routine, simply follow the dumbbell routine but instead of the dumbbell, what you use here is a barbell. The difference here lies in the fact that you need to add intensity to the routine putting heavier weight. Simply follow the same steps as the dumbbell pullover and follow the same sets and repetitions for each set or lower the number of repetitions.

There are still many varieties of back exercises such as the one arm row, the seated row with the use of resistance band, back extension routines, lat pullover and many more depending on which back muscle you want to work on.

Finding the perfect Workout Routines takes time and effort. These best workout routines is a great place to start if a person is interested in flat abs. The P90X workout routines is also another workout that will help develop flat abs.


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