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Thread: Bodybuilding Exercise : Exercises for Back

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    Default Bodybuilding Exercise : Exercises for Back

    Training your back will change the proportions of your entire body. Well developed latissimus dorsi muscles (lats) create that classic V-shape, making your waist appear smaller and, for women, balancing the curves of the lower body.

    Strong back muscles are important in sports that involve pulling actions, such as rowing. These actions are used in rugby tackling, judo, boxing, gymnastics and swimming, especially butterfly and front crawl. A strong back will also help you develop other major muscle groups, as your back assists in key exercises such as squatting, shoulder presses and standing biceps curls; while having a strong back helps in everyday activities, such as lifting and carrying, and prevents back injuries.

    Exercises for your Back

    Lat Pull-down-Target Area - Lattisimus dorsi, Rhomboids
    Also used Biceps, Posterior deltoids, Fore-arms.

    One-arm Row-Target Area - Latissimus dorsi, trapezius, rhomboids, infraspinatus, teres major and minor.Also used Biceps, posterior deltoids
    Seated Cable Row-Target Area - Lattisimus dorsi, Rhomboids, teres major and minor.
    Also used Erector spinae, Biceps, Fore-arms, Pectoralis major.

    Bent-over Barbell Row-Target Area - Lattisimus dorsi, Rhomboids, teres major and minor.
    Also used Biceps, Fore-arms.

    Straight-arm Pull-downs.-Target Area - Lattisimus dorsi, Trapezius, Rhomboids, teres major and minor.
    Dumbbell Shrug.-Target Area - Trapezius(upper), Rhomboids, various other neck and shoulder girdle muscles.
    Back Extention on the Floor.-Target Area - Erector spinie, glutes
    Back Extention with Swiss Ball.-Target Area - Erector spinie, glutes
    Chins(pull-ups).-Target Area -Latissimus dorsi, trapezius, rhomboids, infraspinatus, teres major and minor.Also used Biceps, posterior deltoids, fore arms.





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  • #2
    corneliusj
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    Back exercises are good to provide curve and shape to women's body. The best advantage is it improves flexibility of your body. Some exercises are:
    Deadlift, Pull Up, Pendlay Row, Inverted Row, Hyperextension.


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