Back Exercises :
If you wish to have a bigger and wider back then you need these 3 best back exercises. Back workouts are an essential part of
everyday exercise. In this article, we will also discuss lower back stretches and lower back exercises to achieve maximum results!
To make noticeable gains back development and now you can do the same thing.
Back Exercises : 3 Best Ways To Get Wider Back
The first thing you want to make sure you change is your grip.
If you are gripping the bar too far away from your palm, down at your fingertips.
This is a common flaw of back exercises like the deadlift, weighted chin, lat pull down and rows.
What happens is that this places an inordinate amount of stress on the flexors of the forearm that causes medial elbow pain and flareups.
When this occurs, it becomes difficult to lift with any substantial weight to create overload and your back gains will slow.
Start carrying the bar deeper in your palm and you will eliminate the soreness and be well on your way to lifting more on all of the key lifts.
Due to the fact that the forearms will be doing less of the work and that your lats and biceps will be able to contribute more, you will see gains in the areas you are seeking.
Next, it is helpful to start adding face pulls into every workout rather than just on pull day.
The value of the face pull exercise cannot be overstated.
Not only will it help to correct muscular imbalances front to back but it will help protect the health of the shoulder and give you much better upper back development.
Stop doing them just on back day and start doing them every time you train for faster results.
Just like any type of athletic lower body training where it is important to incorporate single-leg exercises into your workouts, the same holds true for your upper body.
If you start mixing in unilateral back exercises with your more frequently performed bilateral, you will be in for much better gains in the long run.
Start doing some high pulley pulldowns, one-armed rows, suitcase deadlifts, and even one arm straight arm pushdowns and you will be happy with your ability to overcome the strength imbalances that creep up from exclusively bilateral training.
When doing pull-ups it is important to not just train the movement straight up and down.
The back and all of its muscles provide a web of fiber orientation (many of which are angled) making it more practical and functional to explore additional planes when pulling.
Perform some angled reps, typewriters and even protractions in the sagittal plane to challenge these muscles in a way that you have likely overlooked until now.
Trap training is another area that oftentimes gets done improperly, if at all.
The trapezius muscles are not just the area on top of your shoulders that responds to shrugging heavyweights.
They are actually composed of three distinct areas that together form the shape of a kite.
This large area of mass is something you will want to hit with individual exercises to better stress the fibers of the upper, middle and lower traps individually.
Finally, whenever doing any back workout or exercise you want to be sure that you aren’t passively just pulling the bar to your chest.
Instead, you want to actively attack the bar with your chest or sternum to assist with the retraction of the scapula and intensify the contraction on the lats.
This is an easy concept to grasp once you feel it once or twice by doing it correctly.
If you try these out and see how quickly they amount to more gains for you in your back workouts and training.