Bench Exercises For Back

Extend your arms and repeat. Stand with your feet shoulder-width apart with a barbell on your upper back and actively pull down the barbell to engage your lats.

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Lean your chest forward keeping your back flat.

Bench exercises for back. The Bench Reverse Hyper is an exercise that becomes even more useful for the lower back if you are able to add a little weight to it. Wide-Grip Lat Pulldowns. And if you do it right focusing on keeping your.

Push back up keeping your feet flat on the floor back into. Drive your elbow up bringing the dumbbell to your ribcage. This is a challenging exercise that targets the mid back and core and is suitable for intermediate to.

The close grip lat pulldown is an effective compound exercise that hits the uppers lats and increases strength throughout the entire back. Keep your back straight and grasp the bar with both palms facing you in an overhand grip. Using the close-grip position increases your elbows range of motion.

Glute bridges are one of the best exercises for the back of your thighs and buttocks. Alternatively you can hold a weight plate close to your chest to increase the intensity. 10 reps each side.

A box or bench can be a great way to add some variety to your workout routine and make basic bodyweight movements even more challenging without adding weight. With a dumbbell in each hand bring your shoulder blades back and together as you row the weights to your sides. This workout is done seated legs stabilized beneath the pad.

Finer Form Multi-Functional Weight Bench for Full All-in-One Body Workout Hyper Back Extension Roman Chair Adjustable Ab Sit up Bench Decline Bench Flat Bench 44 out of 5 stars 5074 Fitness Reality X-Class Light Commercial Multi-Workout AbdominalHyper Back Extension Bench Black. Taking a close-grip your hands should be at or closer than shoulder-width. Pendlay rows each rep starts from the floor Bent-over dumbbell or kettlebell rows.

Bend your arms and pull the weights up and into the side of your ribs. Back Extension Stiff-Legged Deadlift. Step your right leg back keeping it straight and bend your left leg slightly.

Pulldowns are my go-to vertical pulling exercise to build the bench. The basic dumbbell row is one of the best exercises for your back attacking both the lats and rhomboids. Set an exercise bench to around 30-45 degrees.

Lie chest-down on an adjustable bench set at a comfortable angle between 30 and 45 degrees. How to do it. Raise your hips as high as possible on each rep.

Bench Plank Dumbbell Row. Underhand grip bent-over rows. Slowly bend at the waist as far as you can rounding your back as you go.

Do glute bridges on one leg if you want to get the most out of the exercise. 7 DUMBBELL BENCH REVERSE HYPER. The bench plank dumbbell row is an intermediate upper body exercise.

With your chest up and shoulders down take a breath and hinge. Overhand grip bent-over rows. HOW TO DO IT.

Holding a dumbbell in your right hand place your other hand on a bench or stability ball in front of you. The chest-supported row isolates your back and lets a bench do the work allowing you to concentrate on moving the weight more efficiently. Once youre situated on the bench cross your arms over your chest or behind your head this is more difficult.

Perform the exercise slowly and squeeze your butt muscles for 2 seconds every time you raise the hips. Return to starting position. Pull your shoulders back.

You can use a similar grip width to the bench press and. Do heavy bent-over rows toward the start of your back workout in lower rep ranges. Sit on an incline bench with your chest.

Popular exercises such as seated rows lat pull-downs and angular machine rows can all effectively improve back strength but closed kinetic chain exercises integrate stability and force couple efficiency between the trunk and peripheral muscles maximizing the functional effect. With a dumbbell in each hand lie face down on your bench with your head.

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