Most people who look into strength training like to start from their abs or their biceps, probably because of the quick results those parts yield. When asked for advice on the matter however, I always suggest they look into strengthening and developing their back muscles. The back might not be as quick to give results as perhaps your biceps, nor will the results be that obvious, but the difference it makes is incredible.
The center of the human body, the core of it, is the spine and since the back muscles are what directly control the spine, it can be said that the they form the center of human anatomy. As a result, any work that goes into developing the back gives great results in terms of general strength and balance, giving the whole body a firmer base and a stronger core.
The best part is you don’t need any fancy equipment or difficult exercise routines to get effective results. Here are some simple back exercises you can perform using only free weights to strengthen those muscles.
The most common back exercise you will encounter is pull-ups. These can be exceptionally tough to perform but they yield great results. Start without weights, and then slowly as you find yourself getting accustomed to them, you can add free weights to your thighs or waist. Pull-ups can be tough but I assure you, you will start feeling the difference in no time. Start small and slow, with assistance if need be, and slowly work your way up towards more repetitions.
When performed correctly, rows can give your entire back a great workout. Performing rows are simple enough: Balance yourself against a bench with one leg and support yourself with the other. Keep your upper body parallel to the ground and lift a free weight, either with one arm, or one in each arm, and slowly ‘row’ the weight off the ground. Then bring it slowly back down. To make the exercise a little more challenging, you can use a barbell instead of individual weights. Also, as a beginner, you can perform it with lighter weights and then gradually move towards heavier ones.
Dead lift is another great exercise when speaking in terms of the back particularly, and is an essential to master in any case as it offers great results in terms of the thigh muscles as well. I also strongly recommend dead lifts because it’s an exercise even a beginner can perform, depending on how much weight you can lift. Like rowing, it’s best to start light and gradually work your way up.
Kelvin wears many hats in the fitness and health industry. He believes in a practical, flexible and sustainable approach to bodybuilding. Initially Kelvin had started bodybuilding as a hobby which turned into passion and later, a successful career. He shares his expertise on strength training and body building to help the GFY community.
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