If you are focusing on your back to look better and want to have an enviable back, the bar can be one of your great allies in the gym. We have spoken with many personal trainers with more than 20 years of experience about developing an effective back workout. They have proposed the best back exercises with the bar.
The muscles of your back help you carry out every activity each day. It is vital that these muscles are strong in order to handle all the work. In addition, strength training the back muscles will not add muscle mass to the upper body but also help make the waist look smaller.
Before telling you about these exercises, it is important that you read this article thoroughly so that you understand the workouts.
Also Read: 10 Best Exercises for Chest You didn’t know
Inclined shoulder press
Mount discs at one end and place the bar in such a way that one end does not move. Here, you need to take advantage of a wall. Lift the bar using the strength of your legs and keeping your back straight. Adopt a stable posture by aligning your back with the back leg. Push the bar forward and complete the entire range of motion. Return to the starting point at each repetition.
Strides with bar
Almost everyone strides with dumbbells but it is also possible to do it with a bar. It is very simple. Just stand up and rest the bar on the top of your back straight. Then, make strides and avoid leaning forward. Focus on staying upright and straight throughout the exercise. If you bend your knee a lot, you are doing the stride badly. Do not touch the ground with the knee that is left behind. It is one of the best back exercises.
Rowing with bar
Slightly bent knees and buttocks out. Hold the bar at the stomach level. Squeeze the trunk and lower the bar until the arms are stretched. Then, raise the bar to the buttocks.
Twins lift
Place a bar on your shoulders and lower it while contracting the shoulder blades for greater stability by placing your feet shoulder-width apart. Push with your toes, lifting your heel off the floor. Hold for a few seconds and go down to the starting position.
Hip bridge with bar
Lying on the floor, place the bar on the legs at the height of the hips. Lift your legs with the soles of your feet flat on the floor, and squeeze your buttocks to raise your hips off the floor.
Take the bar as if you were sitting. With your knees slightly bent and your back straight, lower until it is parallel to the floor, at the buttocks. Stay at the point most parallel to the ground you can reach and then return to the starting position.
Biceps
The hands open at shoulder height and hold the bar at the level of the sink, with the hands facing up. Squeeze the torso and bring the bar to the chest. Making sure that the elbows do not open and stick to your body. The top of your hand must remain motionless.
Straight shoulders
Hold the bar (with or without discs) with your right hand, over your shoulder, and reach up. Then lower until you touch the shoulder and repeat.
Vertical Push
Insert a heavy disk at one end of the bar and hold the bar with both hands on that side. At the other end, hold the bar without discs, resting on the floor. The legs should be at shoulder height and hands at chest height. When climbing, stretch your arms.
Best Back Exercises – Conclusion
Before jumping into conclusions, I have another back exercise in mind. To begin, sit down, with your back straight and with your legs open at shoulder height, grab the bar. Lift the bar firmly, placing it under the chin and putting the knees back into position. Make sure your elbows are not closed and that they are bent out. With the soles of your feet pushing up, lift your body and at the same time stretch your arms, placing the bar on your head. Lower gently to shoulder height and then leave the bar on the floor.
It is important that you also perform isolation exercise. These contain reverse and extension flies. The exercises provide the small amount of stimulus to the muscles of your back. However, you must not shun them because they can help target areas, which are growing equally to other back muscles. All these exercises will bring balance to your back – especially when your muscles are lagging. Remember that it is vital to do exercise for your back. Don’t neglect it as your back muscles are equally important like any other muscles in your body.
