Building your rear physique is the next stage in our strength-training series entitled: Know Your Muscles. Up until now, we've completed the frontal physique. For today, let's talk about exercises that will assist us in building a beautiful and sculpted back - great for summer tank tops!
Let's look at the lats (latissimus dorsi) and the traps (trapezius) first, followed by the rear shoulders (deltoids) and the lower back (erectors). We will also include the supporting muscles of the lats, the teres major.
Working first the lats and the supporting muscles (the teres major), some key strength-training exercises that target this region include:
- Chin-ups and pull-ups
- Wide-grip, closed-grip and curl-grip pulldowns
- Seated cable rows and seated machine rows
- Dumbbell and barbell bent-over rows
- Straight-arm pullovers
- Barbell, dumbbell and machine shrugs
- Upright rows
- Straight bar pulldowns.
- Bent-over lateral raises
- Cable rear lateral raises
- Pec deck machine rear laterals
- Weighted hyperextensions and hyperextension machine
- Good Mornings
- Prone floor and ball back extensions
- Barbell and stiff-leg deadlifts
After that, you will be able to build any number of workouts from the many exercises I've provided in my various strength-training posts. Reply to this post if you need information about any of the exercises mentioned above.
Take care,
Healthy. Fit. Living Fully.
Sandy Huard, President, Women's Health Supply International
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