A ripped back looks good. That's why all of us guys want one. But did you know it can help you feel good, too? Since the back is the starting point for many of the movements you go through in a typical day, strength in the upper, middle and lower back is integral to your overall health. Think about it -- when you push yourself up out of bed you're using your back. When you reach for something on a shelf or bend over to pick up a child you're relying on your center of gravity, your core … The largest back muscles are the lattissimus dorsi (lats), which enfold your body below the armpits and down your back. The deltoids spread over the outer portion of your shoulders. The trapezius muscles cover the inner portion of the shoulders and extend down into the middle of the back. Finally, your lower back consists of the rectus abdominis and obliques.
We begin by going old-school. Pull-ups are an old staple of any workout regimen and for good reason -- they're effective and can be done with limited space and equipment. All you need is a secure bar that is hung at least 6 inches (15 centimeters) above your head. Your local gym probably has a pull-up machine that will assist you by providing some lift. Pull-up machines are great if you're just starting out. To get the most out of a pull-up, focus on getting the correct grip. It will ensure that your back muscles are fully engaged. Stand under the bar, and Check this out grip the bar with your palms facing away from you. Your hand position should be slightly wider than shoulder width. Bend your knees and Prime Boosts let your body hang below the bar. Pull yourself up so that your chin clears the bar, then slowly ease yourself back down. Start with two or three sets of 5-10 repetitions. Think of lat pull-downs as the opposite of pull-ups in terms of movement.
For this exercise, you'll need gym equipment or a home gym setup. Lat pull-downs, as the name suggests, work the latissimus dorsi. Seat yourself at the pull-down machine, grab the bar the same way you did with pull-ups -- palms facing outward and arms slightly wider than your shoulders. With a slow and measured movement, pull the bar down to your chest and hold it there for a second or two. Complete three sets. Remember, form is important -- don't sacrifice form by using too much weight. You'll be able to increase the weight with time. If you were ever a member of a college or club crew, seated cable rows will be very familiar -- you just won't be gliding on the top of a river or lake. Seated cable rows sculpt your lats, delts and traps, and even work your legs a bit. Begin by attaching a narrow bar to the cable. Once seated, lean forward and grab the bar with both hands, placing your feet on the plates in front of you with knees slightly bent.
Make sure your arms are straight -- this will engage the lats right from the start. Now, lean back so you're sitting up straight and bring your arms to your stomach. Pause in this upright position and tense your back muscles for full effect. You should feel it in your upper back, arms and your legs. Once you're comfortable with the mechanics of the exercise, you can increase the weight. A great exercise to help you develop what weightlifters commonly call "cobra lats" (flared lats that give your body a v-shape) is the inverted row. And here's a bonus -- it's good for your abdominal muscles, too. Place a straight bar down low on a squat rack so that it's just over an arm's length from the ground. Lie underneath the bar, then reach up and grab it with your palms facing away from you. This is the same position you would be in for a bench press, but instead of lifting the bar off the rack, you're going to pull yourself upward until your chest nearly touches the bar.
Pause at the top of the movement before lowering yourself. In addition, tighten your abs as you perform the exercise. However, the benefits of doing this basic exercise can be huge. There are numerous variations of the push-up that allow you to focus on different muscle groups. A standard push-up begins with your body horizontal to the ground and your arms locked out in front of you. Position your hands slightly wider than shoulder length. Extend your legs behind you and stay up on your toes. Now lower yourself toward the floor while maintaining a straight line from the top of your head to your feet. When you have reach the lowest position possible without touching the floor, push yourself back up (hence, the name), then repeat. For example, Prime Boosts Supplement a narrow placement of the hands will not only strengthen your back, it will give your triceps a workout. No matter how you do it, this old-guard workout is a must for those seeking a ripped back.