It is important to be able to perform various pulling movements correctly in order to increase muscle size. Executing these movements, such a vertical and horizontal pull, target the various muscle groups needed to build a strong back.
Three Exercises to Try to Develop a Strong Back
This is an ideal beginner pulling exercise to begin with. Before you start pulling heavy loads, it’s always smart to work the movement with bodyweight only. The inverted row can be performed with your feet on the ground or up on a bench. Once someone can execute 8-12 repetitions with good form, it’s time to progress to more challenging pulling exercises seen below. It is also a good idea to switch up your grip periodically, try using a narrow/wider and/or over/underhand grip.
This is another great pulling motion for developing a strong back. It is a very effective exercise for targeting the rhomboid muscles between the shoulder blades. In addition, it’s also nice for the latissimus dorsi and posterior deltoid. Change up the temp on this exercise building up your time under tension. Working with different barbell grips (supinated and pronated) is beneficial as well.
One of the best upper body exercises to test your overall back strength. If these are too difficult to do, start with chin-ups after doing inverted rows for a period of time. Change up your grip over time, between a neutral (hammer) and pronated (overhand) grip. You can also start off with using a giant band while doing pull-ups in order to use a percentage of your bodyweight.
The above three back exercise are a great edition to any strength training program. If you have not done them in a while, add one to your next workout or better yet, test your back strength using a maximum number of inverted rows or pull-ups. Stay strong with Jefit.
Try Jefit App for 2022
Jefit, named best app for 2022 by PC Magazine, Forbes Health and others, comes equipped with a customizable workout planner and training log. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your fitness lifestyle.
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