These seven exercises will help you work your back in the gym using bars or dumbbells. Each of them works different parts of the back therefore, uses several to make a complete training.
As you will see, most of the exercises are oars Since this is the best way, using weights, to stimulate the back and work every portion of it. Exercises based on pulleys or, for example, dominated ones are left out of this list.
Keep in mind that, when working with free weights and pulls, most of the following exercises, in addition to the back, other muscle groups work like the biceps and even, in some cases, the abdomen.
Rowing with bar
We start with one of my favorites to work the back because it allows us use high weights and progress both in strength and in hypertrophy. The rowing with bar works on all the wide dorsal, the greater round and the posterior deltoid.
We start by lifting the bar from the ground with a dead weight, so as not to hurt ourselves, and we lean the torso forward forming an angle of about 45º At the same time we flex our legs slightly to find ourselves comfortable.
In this position we pull the bar carrying her to the chest at the same time that we carried the elbows back. We must notice how he works and contracts his back maintaining a few seconds the highest position of the movement and then stretch his arms again and complete a repetition.
The Pendlay rowing is a very popular variation of the previous exercise in the that the torso must be almost parallel to the ground and the bar must fall into it on each repetition. To reach this position we will have to flex our legs more so that when we reach the arms completely the discs of the bar reach the ground.
It is important to keep your back straight throughout the movement, rest the bar on the floor between repetition and repetition and avoid impulsive movements with the torso. The force must come out full of arms and back.
This is another variation of rowing with bar and in this case we acquire a position totally opposite to that of the previous exercise. In this case we work with our backs almost vertically.
We just flex our legs a little, the bar rests on the upper part of our thighs, and we bend the torso slightly forward. In this position we paddle the bar to the chest and we are increasing the involvement of the numbers.
Rowing with dumbbells
We set aside the bars for now and work the dumbbell oar. Thanks to these we can do it unilaterally working each body part individually.
To do this exercise we support the knee and one of the hands with the arm stretched out on a bench while, with the other hand, we hold the dumbbell so that it hangs on the side of the bench. In this position we pull the dumbbell taking it to the side of the chest of the same place.
Rowing in T-bar
This is another variation of the oar using in this case a narrow V-grip that we place on a bar. The bar should be supported in a corner so that we can pry with it. The rowing in bar T can also be done with specific machines for it.
It is important in this case do not mobilize the back during movement. Whether you do it in the machine or free on the bar, it should remain straight and rigid, playing a little with the flexion of the legs to cushion the movement if necessary.
Rowing with barbell
Rowing around the neck is an exercise that is usually put into shoulder routines although with it we also work the deltoids and the high back.
To do this exercise we hold a bar with a separation similar to that of our shoulders with the palms facing our body. In this position we must bring the bar to the chin in a straight line attached to the body leaving the elbows above the shoulders and noticing how the back contracts in each repetition.
Finally, the deadlift is an exercise that works much of the muscles of your body including the lower back and dorsal. Normally, this exercise is usually included in leg workouts, but a torso or back day can be done without problems.
Remember that to do this exercise it is important use olympic material so that the bar is at a suitable height from the ground and, in addition, the bar must remain attached to the body during the entire movement rubbing even by our thighs.
Other usual mistake to avoid is to bend your back in the lowest part of the movement being this dangerous and counterproductive. Try to bring your shoulders back by pulling out your chest and lean your torso forward so that your shoulders are on the bar at the beginning of the movement.
This article was originally published by Víctor Falcón in February 2019 and has been revised for republication.
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