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Best Back Workout

After chest workout, you need to work on your back. But to find the best back workout is time consuming and you may lose focus. Luckily, I’m going to show you 5 best back workout that can help you to get the great back body.
1.       Pulls Up

This is a very versatile exercise, and one which you can do anywhere you can find a straight bar that will hold your weight. Because of the difficulty of the exercise, and the fact that the weight can’t be reduced, it’s best to perform this exercise first in your workout.
Starting Position: Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. Straighten your arms and let your body hang from the bar. Bend your knees and cross your feet at the ankles.
The Exercise: Slowly pull your body up to the bar so that the top of your chest nearly touches the bar and your chin is over the bar. Try to keep your body straight without arching or “swinging”. As you move upwards, focus on pulling your elbows down at an angle toward your rib cage. Once your lats have completely contracted at the top, slowly lower your body to the starting position.
2.       Wide-Grip Lat Pull-down
This is a classic machine exercise with many shaping and strengthening benefits. By simply changing the width and position of your grip, you can target different muscles in your back, especially those which are underused in other exercises.
Starting Position: Start with your legs positioned snugly under the kneepads of a pull-down machine. Your feet should be flat on the floor. Grasp the wide bar firmly with an overhand grip. Your hands should be almost twice your shoulder width apart.
The Exercise: Pull the bar down on top of your chest, arching your back slightly. Focus on keeping your elbows directly below the bar. Pause briefly with the bar in position right on top of your collarbone. Slowly raise the bar back to the starting position.
3.       One-Arm Dumbbell Rows
This is a great exercise for isolating the muscles of your upper and middle back.
Starting Position: Begin with your right foot flat on the floor and your left knee resting on a flat bench. Then lean forward so that you’re the weight of your upper body with your left arm on the bench. Your back should be flat, almost parallel with the floor. Reach down and pick up a dumbbell with your right hand. Your left arm should be locked at elbow so it will support the weight of your upper body. Before starting, look straight ahead instead of at the floor in order to keep your back straight.
The Exercise: Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Concentrate on pulling your elbow back as far as it can go. The dumbbell should up roughly parallel with your torso. After you’ve “rowed” the dumbbell up as far as you can, slowly lower it to the starting position. Complete the planned numbers of reps for your right arm, then follow the same instructions for your left.
4.       Seated Cable Rows
This is another great exercise because it adds thickness and strength to the entire back.
Starting Position: Sit down at a low-pulley rowing machine with your feet flat against the footrests and your knees slightly bent. Bending only at the waist, lean forward and grasp the pulley handles in front of you. Your palms should be facing each other.
The Exercise: Keeping your back flat and looking forward, slowly draw the handles to your stomach while simultaneously leaning back at the waist until your torso is perpendicular to the floor. The handles should reach your stomach just as your upper body reaches the upright position. Pause, and then slowly lean forward from the waist while extending your arms in front of you until you return to the starting position.
5.       Back Extensions
This exercise targets the lower back. You can often feel the benefits without using much weight at all. To do this exercise, you’ll need a hyper-extension bench, which basically consists of a wide pad to rest your upper legs on and a padded “railing” to keep your legs locked securely in place.
Starting Position: Lie face down on the bench, tucking your ankles securely under the footpads. Then lean your upper body forward to make sure the wide pad is properly adjusted for your body. Your upper thighs should lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction. Once you have adjusted the bench, return to an upright position with your body in a straight line. Cross your arms in front of you or for added resistance, place your hands lightly along the sides of your head.
The Exercise: Slowly bend forward at the waist as far as you comfortably can while keeping your back flat. Do not round your back. Slowly raise your torso until your legs and upper body form a straight line again.

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