| There are all sorts of good back exercises but when | | | | Rows are awesome and there's many variations that |
| you're facing time constraints, you want to get the | | | | you can do. You can use any of the many multi-angle |
| most from your efforts. For that reason, I've | | | | row machines, you can use dumbbells, a barbell - all |
| spotlighted 3 of the best movements out of the | | | | sorts of stuff. I personally find that dumbbell rows are |
| dozens, possibly hundreds of back exercises that | | | | the most effective. There's a few tricks to performing |
| could potentially be performed. | | | | the exercise that most people don't know about. |
| Good Back Exercises | | | | First, you want to pull your shoulder(s) back before |
| Movement #1 - Wide Grip Pull Ups | | | | bending your arm (scapular retraction) as doing so will |
| Wide grip pull ups - while difficult to perform - are an | | | | isolate the upper back before the biceps (front of your |
| excellent exercise. With this exercise, you're targeting | | | | arm) start assisting with the movement. When |
| most of the muscles of the upper back - particularly | | | | performing dumbbell rows, you also want to allow the |
| the latissimus dorsi. But don't worry about the | | | | dumbbell to drift forward so you get a nice stretch and |
| anatomical terms, all that matters is that you | | | | a more efficient/complete contraction. In other words, |
| incorporate the exercise into your workouts and just | | | | don't just go straight up and down. |
| know that doing so will be well worth your time. | | | | Movement #3 - Low Back Extensions |
| If you have difficultly performing the exercise - which | | | | About 80 percent of worlds population will suffer with |
| you most likely will - then used the assisted pull up | | | | back pain at some point in their lives. That statistic just |
| machine in your gym and if you don't have access to | | | | reinforces the importance of this exercise as low back |
| an assisted machine, just get your training partner to | | | | extensions will help you strengthen your lower back |
| spot and assist you by your feet while you're | | | | and thus, reduce the chance of back pain. |
| performing the movement. | | | | There are a lot of progressions for this exercise. Here |
| Movement #2 - Rows | | | | is a brief rundown.. |