deadlift
The deadlift is a compound movement that targets your lower back, glutes, and hamstrings.
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How to do:
- Stand with feet shoulder-width apart and hold a barbell or dumbbells.
- Keeping your back straight, bend from the hips and lower the weight to the floor.
- Putting pressure on your heels, straighten your body and stand up.
pull ups
Pull-ups are a great bodyweight exercise that strengthens the upper back and shoulders.
How to do:
- Grab a pull-up bar with your hands slightly wider than shoulders.
- Tighten your abs and pull your chest toward the bar.
- Come down slowly and return to the starting position.
- Benefit:
- Strengthens the lats, traps and rhomboids.
- Improves grip strength and shoulder stability.
Bent-Over Row
This exercise is great for improving your upper back and correct posture.
How to do:
- Grab a barbell or dumbbells, stand with feet shoulder-width apart.
- Bend from the hips and keep the back straight.
- Pull the weight toward your chest and press your shoulders back.
- Slowly lower the weight.
- Benefit:
- Strengthens the upper and middle back muscles.
- Improves scapular stability and posture.
Lat Pulldown
The lat pulldown machine targets your largest back muscle, the latissimus dorsi.
How to do:
- Sit on the lat pulldown machine and grab the bar with a full grip.
- Pull the bar toward your chest and then slowly lower it back down.
- Benefit:
- Broadens the back by targeting the lats.
- This is a great exercise for beginners who can't do pull-ups.
Dumbbell Row
This is a unilateral exercise that allows you to work one side of your back.
How to do:
- Place one hand and one knee on the bench and hold a dumbbell with the other hand.
- Pull the dumbbells towards your waist and then slowly bring them down.
- Benefit:
- Strengthens the upper and middle back.
- Corrects muscle imbalances between the two sides.
