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Workouts For a Powerful Back

A back is the base of fitness for everyone. One cannot be fit until he has a powerful back. Yes, back is one of the most important parts of your body. But unfortunately, it is often ignored while performing workouts. People don’t care about there back and give importance to other parts. But the fact is that your strong back is a powerful tool to prevent you from an injury.

Before we discuss workouts for a powerful back, let us briefly describe its benefits.

• Decreased risk of back pain
• Much Better Posture.
• Improves Your Muscles
• Gives Spinal Support
• Ability To Lift Heavy Objects
• Control the Upper Body Range of Motion.

Let us now look at those workouts.

Superman

Consider it not only a workout but also a pain-killing move. As superman is a core exercise, it targets the erector spinal muscles that control the back’s flexibility. Lay down your body on your stomach. Then extend your arms over your head while spreading your feet shoulder-width apart. Stay in this position and keep your head toward the sky. 

Spreading Wings Lift

Must perform this workout to get a powerful back and improved trapezius muscles. Your trapezius muscles are responsible for your shoulder movement. Spreading Wings Lift requires some weight to be performed. The best choice for it is a dumbbell. Lift your arms out to your side while dumbbell in your hand. As soon as your arm reaches the shoulder level, stop lifting. Hold for a few seconds and then go back to the mean position.

Wide Grip Lat Pulldown

It is clear from its name that it benefits your lats. In simple words, it is an excellent workout for your upper back. The back gets more stable and powerful. This workout is perfect for a beginner, as it includes the support of a machine. It is better to have a trainer or an experienced partner for this workout. Perform this workout and avail its benefits as well. 

Chin Ups

Probably one of the most common workouts for the upper back is chin-ups. Chinups have a vast number of benefits for your health. It is a simple, healthy, and advanced exercise for beginners, as well as, for athletes. Just find a hanging rod, grasp it, and move up and down with your arms strength only. Perform three sets of chin-ups, each set having 10 reps. 

Seated Cable Rows

Like Wide Grip Lat Pulldown, the Seated Cable Rows is also equipment requiring workout and a great choice for beginners. You need to sit on a bench while facing toward the apparatus, grasp the two holders connected to it, and pull them with as much force and speed as you can. Continue to do it for a few seconds and then take a long breath.

If still some time left after performing these workouts, then try Bent-Over Dumbbell Row. Be honest and straightforward with yourself in terms of fitness.