FITAHOLIC

Advanced Exercises for the Back

Developing a broad, thick, and massive back is absolutely necessary in the creation of a quality physique. Strong back muscles are essential for lifting and carrying heavy weight, and a highly developed back is admired by the greatest athlete.

Now that you have mastered the beginner back exercises its time to add some more challenging back exercises to your routine.

Pic - Hyperextensions - This is a great exercise to develop the spinal erectors of the lower back. Now positon yourself facedown with your heels hooked under the rear supports. Hold a weight against your chest and bend forward as far as possible and then back as far as possible.

Pic - Good Mornings - Now this exercise really use to scare me until I learned the proper form. This is a great way to work the lower back and to isolate your back. Now grab your bar and place it over your shoulders with your feet hip width apart. Bend forward until your chest is parallel to the floor and then raise back up. Some caution: make sure your head stays up and that your back does not arch.

Pic - Bent Arm Pullovers - Utilize this exercise to work the lower lats and the serratus muscles. This exercise will also help widen the rib cage and stretch the pectoral muscles. Lie on your back with a barbell in your hands. Now the bar should be just above your chest and you need to lower the bar behind your head without touching the floor, raise the bar and repeat.

Pic - Bent Over Rows - The primary purpose of this exercise is to thicken the upper back. Begin with your feet hip width apart and grasp the bar with a wide, overhand grip. With your knees slightly bent, lean forward until your chest is parallel to the floor. Make sure your head is up and your back is straight. Now lift the bar to your upper abdominals region, lower and repeat. Caution: make sure your back stary straight and your head stays up the entire time.

Pic - One Arm Dumbbell Rows - Instead of using the barbell like above lets grab your dumbells. This exercise is great for working each side of your upper back. Now place one knee on a bench while keeping your head forward and your back straight. Also place the right arm on the bench if your right knee is placed on the bench for support. Grasp the dubbell and raise it up to your side. Finish your repetitions before you alternate to the other side.

Check back periodically for some more advanced exercise’s

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