Three Effective Workouts for the Back Muscles

April 29th, 2011

 

The back muscles are often left out by many people who work out. Few know that the secret to a knock out muscle build is by developing the back muscles. The muscles on the back are one of the biggest muscles in the human body and developing it is very crucial to get a fit body. In this article, we’ll introduce three workouts that will definitely get those back muscles toned-up.

The first exercise is the Pullups. It will be a bit different version of the typical pull-ups though. This works by raising yourself of about three reps, each rep lasting for ten seconds. Do this three times and do 12 reps of a seated close-grip row for 12 reps. Rest for about 60 to 90 seconds and do the 10 second per rep pull-ups again.

The second exercise is doing the Swiss ball back extension and cable scapular retraction. Do 3 sets of 10 to 15 reps of this and resting for 30-60 seconds per set. This will improve posture and boosting those lower back muscles and the middle trapezius.

Third exercise is by using either a single arm row with dumbbells or bent over rows with a barbell. Do 3 sets of it, each consisting of 10 to 12 reps and resting for 30-60 seconds per set. Next step is to do a seated wide grip row or a seated close grip row. Like the first step, do 3 sets of 10-12 reps and resting for 30-60 seconds after every set. To finish off the workout program, do a drop set of pull downs with weights, starting from 12 reps and dropping by an interval of 2 for every set finished without resting.

All these three back workout exercises will be most effective if performed two to three times a week or performed every other day. It will definitely give you that muscular back and feel its benefits to your posture and health.