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3 Exercises That Strengthen Your Back

3 Exercises That Strengthen Your Back

3 Exercises Strengthen
3 Exercises Strengthen

Many amateur bodybuilders, as well as other fitness enthusiasts who are interested in bulking up and developing strength and tone in their muscles, tend to concentrate on the ones that will get them noticed. Bulging biceps, a deep chest and a rippling six pack are all impressive but they only tell part of the story of bodybuilding.

I am a little hesitant to use the term bodybuilding in this article as it conjures up images of huge men with muscles of a size and tone that most people could not and would not want to develop. However, if you wish to increase muscle mass and lose some fat by exercising in the gym, what you are literally doing is rebuilding your body the way that you would like it to look so the term really is appropriate.

Back to basics

As you will already have surmised from the title, in this article I am going to focus on three exercises that will help you to build strength and mass in your back muscles. If you want to do a thorough job when developing upper body strength, it is vital to include exercises that target the back as well as those that are for the more obvious muscle groups mentioned earlier.

I will concentrate on exercises that can be performed with dumbbells, rather than those that require the use of curling bars, barbells or resistance training machines, so that everybody who is willing to invest a few dollars in some basic equipment can benefit from this article. If you are worried that your diet is lacking in certain macronutrients that your body needs in order to build lean muscle mass in your back and other areas, there are many brands of protein powder in Australia that you can use as a supplement to rectify this problem – you can find articles on the effectiveness of such products elsewhere on the Internet. So, without further ado, here are the three exercises that I recommend:

Pull ups –if you have never tried this exercise before you might imagine from seeing others perform it that it is mainly intended to develop strength in the arms. Whilst the biceps and other muscles in the arm do play a synergistic role in this exercise, it is the Latissimus Dorsi, or lats as they are known in bodybuilding circles,which are the primary target of the pull up. The lats are the large muscles on either side of your back that stretch from the middle of your back to your side, across the ribs.
One arm bent-over rows – you will need a basic weight bench in order to perform these easily, although you could improvise with a couple of low stools at a pinch. However, basic benches are fairly inexpensive so it could be worth investing in one. The bent-over row targets back muscles generally, including traps, lats and rhomboids.
Upright rows – whilst these are mainly intended to work the lateral deltoids – the muscles at the side of your shoulders – they also involve the middle and lower trapezius muscles (traps) as synergists, making them a great exercise to include in any back strengthening programme.
The more astute reader will have noticed two things about the above list. Firstly, they are all compound exercises, meaning they allow you to work more than one muscle group at the same time. Such exercises are good for burning calories and saving time. Secondly, I have provided no details of how to perform each one correctly.This is due to space limitations and the fact that you can find hundreds of websites with detailed instructions, with a quick search.

About the Author:

Tegan O’Connor  is a blog writer from Fitness Market, a family owned Australian company selling products aimed to help fitness enthusiasts. Their main objective is to help clients in Brisbane and all across Australia achieve their health and fitness goals through proper nutrition, protein powders in Australia, home gyms, and supplements.

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