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How to Build Your Back

               

                   The 8 Best Exercises to Build Your Back.




Your back can also play a large role in boosting strength for other lifts you might not expect, like the bench press. The muscles in your upper- and mid-back help stabilize your shoulder joints. The stronger and more stable your shoulders, the more weight you can lift in just about every upper-body exercise.


1. Do Band Bent-Over Row.

Grab a low-resistance band and set it out on the ground. Stand on the middle of the band, grabbing the two ends in either hand with a pronated (overhand) grip, hinging at the hips and slightly bending your knees in an athletic stance. Make sure that your back isn't rounded.

Squeeze your back to pull the band ends simultaneously to your chest, or as close as the band allows. Pause for a moment at the top of the motion, then slowly return to the original position, working against the band's resistance.


2. Do Renegade Row.



Grab a pair of light dumbbells and about as much space as you would need to perform pushups. Get in a plank position with your feet spread wide, gripping the dumbbells with your palms facing parallel to each other. Squeeze your glutes and core to maintain a strong spinal alignment, looking at the floor ahead of you.

Use your lats to row one of the dumbbells to chest height, then return the weight to the ground, keeping the rest of your body balanced in its position. Control the load up and down the movement — if you have to contort your body and shift your back to lift the dumbbells, drop down to a lower weight. Perform a pushup, maintaining spinal alignment, and repeat the motion with the opposite arm.


3. Do Dumbbell Single Arm Row.



You only need one dumbbell to do the job here. Place it on the ground next to a bench on the side you're planning to work. Mount the bench with your weight on your opposite knee and hand, planting the same side leg on the ground. Bend at the hips, and keep your back straight, picking up the dumbbell with your work hand and allowing it to hang straight down from your shoulder



Pull the dumbbell up to the side of your torso without rotating your shoulders or losing your balance. Pause for a count at the top before lowering the weight to the starting position.


4. Do Inverted Row.


Place a bar at about hip height on a Smith machine or power rack. Lower yourself to the ground underneath the bar, grabbing it with an overhand grip with your hands positioned directly above your shoulders. There should be some space beneath your back and the ground to hang suspended. You can fully extend your legs and rest your heels on the ground for a challenge, or bend your knees and plant your feet on the ground for an easier rep.



Pull your shoulder blades back to start the rep, then pull up with your arms to lift your chest to the bar. Keep your wrists stable and maintain a straight line in your spine, squeezing your glutes. Touch your chest to the bar before straightening your arms to return to the starting position.


5. Do Bent-Over Dumbbell Alternating Row.



Grab a pair of dumbbells, hinge at your hips and knees, and lower your torso until it’s almost parallel to the floor. Your feet should be shoulder-width apart, and your lower back should be naturally arched; just make sure to avoid rounding your lower back.

Let the dumbbells hang at arm’s length from your shoulders with your palms facing each other. Keeping your position, lift one dumbbell to your side, pause at the top of the movement, and slowly lower it. Then repeat with your other arm.


6. Do Bent-Over Underhand Barbell Row.


Grab a barbell with an underhand grip that’s just beyond shoulder width, and hold it at arm’s length. Lower your torso until it’s almost parallel to the floor, and bend at your hips and knees. Let the bar hang at arm’s length. Pull the bar to your upper abs as you squeeze your shoulder blades together. Pause, and slowly lower the bar back to the starting position..


7.  Do Pullup or Chinup Variations.



For each rep of this back exercise, you'll start in a dead hang and then pull your chest to the bar.

CHINUP: Grab the bar with a shoulder-width underhand grip.

NEUTRAL-GRIP PULLUP: Grab the parallel handles of a chinup station so that your palms are facings each other.

MIXED GRIP CHINUP: Placing your hands shoulder-width apart, use an underhand grip with one hand and an overhand grip with the other.

PULLUP: This is the same movement as a chinup except that you grab the bar with an overhand grip that's slightly wider than shoulder width.

START-AND-STOP PULLUP: Perform a pullup, and then slowly lower halfway down to a dead hang. Pause, then pull your chest to the bar again. Pause, now lower all the way down to a dead hang. That's 1 rep.

ISO PULLUP: Perform a pullup, but hold your chin above the bar for 10 to 15 seconds. You can do this for several reps or on the last rep of your last set of pullups.


TOWEL PULLUP: Find your hand positions for a chinup, then drape a towel over each of those spots on the bar. Grab the ends of the towels so that your palms are facing each other. Grasping the towels engages more of your forearm muscles, improving your grip strength and endurance.


8.   Do pulldown.


Sit down at a lat pulldown station and grab the bar with an overhand grip that's just beyond shoulder width. Without moving your torso, pull your shoulders back and down, and bring the bar down to your chest. Pause, then slowly return to the starting position.





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