How to Build Back Muscle : Maxener Wellness

Building back muscle can be very beneficial because it is a core muscle; most of your daily functions use your back muscles! Strengthening your back will enhance your posture and stability. In order to build back muscle, you have to focus on various muscles and their larger muscle groups. You are able to do this with compound exercises or isometric exercises. This instruction set covers compound exercises for beginners, for upper back, lower back, and mid back regions through different methods using weights. Results can vary depending on your goal and the weight being utilized.

Method 1 Arm Row

Kneel on bench by placing your left foot on the ground and your right knee on top of the bench.

Place your left hand in front of you for support.

Grab a  dumbbell with your right hand.

Pull the dumbbell up to your armpit so it is parallel to your chest.

Lower the dumbbell slowly back down.

Repeat for desired sets. To bulk, do 6-8 reps for 3 sets; to build strength, do 10-12 reps for 3 sets.

Switch sides to exercise the other half of your back.

Method 2 Wide Grip Lat Pulldown

Sit at a cable pulldown machine that has a wide bar attachment.

Raise your hands to grasp the pull down bar. Since this is a wide grip excessive, grab the the bar with a wide overhand grip.

Keep your back straight and tighten your abs as you pull down the bar to your chest.

Slowly rise your hands to return to start position.

Repeat for desired sets. To bulk, do 6-8 reps for 3 sets; to build strength, do 10-12 reps for 3 sets.

Method 3 Narrow Grip Lat Pulldown

Sit at a cable pulldown machine that has a narrow grip bar attachment.

Raise your hands to grasp the attachment. Since this is a close grip excessive, grab the the bar with a close overhand grip.

Keep your back straight and tighten your abs as you pull down the attachment to your chest.

Slowly rise your hands to return to start position.

Repeat for desired sets. To bulk, do 6-8 reps for 3 sets; to build strength, do 10-12 reps for 3 sets.

Method 4 Cable Seated Row

Sit at a low pulley machine.

Rest your feet on the platform in front of you.

Sit in an upright position while tightening your abs.

Slightly bend over to reach the pulley.

Once you grab the pulley, bring your elbows next to your chest.

Slowly  extend your arms to return to your start position.

Repeat for desired sets. To bulk, do 6-8 reps for 3 sets; to build strength, do 10-12 reps for 3 sets.

Method 5 Pull Ups

Stand facing away from the machine.

Grab the bar with your palms facing outward.You may also try this excessive with your palms facing inward.

Lift your self up until your chin is above the bar.

Lower yourself down slowly.

Repeat for desired sets. To bulk, do 6-8 reps for 3 sets; to build strength, do 10-12 reps for 3 sets.

Method 6 Full Range Motion Lat Pulldown

Stand in between two pulley machines.

Displace the pulleys on both sides so that they are attached to the highest setting.

Grab the right pulley with your left hand and the left pulley with your right hand.

Once you have a hold of both pulley, stand in between both machines. Hold the pulleys in front of your chest in a criss-crossed manner.

Pull both pulleys down as your extend your arms outward.

Slowly bring in your arms to your chest.

Repeat for desired sets.

Method 7 Barbell Bent Over Row

Stand in front of a barbell with feet shoulder width apart and bent over so your back is parallel to the floor.

Grab onto the bar with shoulder width grip.

Lift the bar up to your lower chest.

While pulling the bar up keep your back straight and your head up.

Slowly bring the bar back down.

Repeat for desired sets. To bulk, do 6-8 reps for 3 sets; to build strength, do 10-12 reps for 3 sets.

Leave a Reply

Your email address will not be published. Required fields are marked *

WhatsApp WhatsApp us