Feb 9, 2017
Back Workout Guide

Build Your Back Muscles - Exercise Guide

Wide Grip Pull-Up
1. Take a wide grip on a pull-up bar, hanging freely with your arms extended.
2. Pull yourself up by flexing the elbows. Do not swing or use momentum to complete the movement. 
3. Attempt to get your chin above your hands. Pause at the top of the motion before lowering yourself to the starting position.

Bent Over Row
1.Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. 
2.Now, while keeping the upper body steady, breathe out and lift the barbell to you. 
3.Keep the elbows close to the body and only use the forearms to hold the weight. 
4.At the top contracted position, squeeze the back muscles. Then inhale and slowly lower the barbell back to the starting position.

Cable Row
1.With your arms extended, pull back until your torso is at a 90-degree angle from your legs. 
2.Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. 
3.Breathe out as you perform that movement. 
4.Hold that contraction for a second and slowly go back to the original position while breathing in.

T-bar Row
1.Using your hips and legs, rise to a standing position. 
2.Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows. 
3.Do not jerk the weight or cheat during the movement.

Behind Back Shrug
1.Stand with the bar behind you and grab it at shoulder width position. 
2.Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. The arms should remain stretched out at all times. 
3.Slowly return to the starting position as you breathe in.

Deadlift Conventional
1.Bend at the hip to grip the bar at shoulder-width. 
2.With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. 
3.Look forward with your head. Keep your chest up and your back arched, and begin driving through the heels to move the weight upward. 
4.After the bar passes the knees pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar. 
5.Lower the bar by bending at the hips and guiding it to the floor.

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Disclaimer: These videos are for information purposes only. Please consult your trainer or physician before attempting any new exercise.

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