Bench Back Exercises

23 Bench Exercises - YouTube. The most common back exercises fall into the horizontal pulling category where the shoulder blade and the humerus arm bone are moving horizontally.

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Holding a dumbbell in your right hand place your other hand on a bench or stability ball in front of you.

Bench back exercises. Underhand grip bent-over rows. This is a great. Bench presses are among the most common weight bench exercises.

Do heavy bent-over rows toward the start of your back workout in lower rep ranges. Pendlay rows each rep starts from the floor Bent-over dumbbell or kettlebell rows. Bend over at the waist and grip the bar with an overhand grip.

And if you do it right focusing on keeping your. Lay face down on an incline bench. Drive your elbow up bringing the dumbbell to your ribcage.

Grab dumbbells with your arms extended and then pull your hands towards your chest in a rowing motion. Reverse-Grip Bent-Over Row Six-time time Mr. 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. Slowly bend at the waist as far as you can rounding your back as you go. Hold a dumbbell in each hand and extend your arms straight directly in front of your chest at shoulder height.

The basic dumbbell row is one of the best exercises for your back attacking both the lats and rhomboids. Perform upper back foam rolling and pec stretching at least twice a week to counter the tightness that comes with bench pressing. Back Extension Stiff-Legged Deadlift.

Ive chosen the Dumbbell Bench Reverse Hyper because it allows us to hit the chronically undertrained glutes and low back which prefer to work together with a bit of extra weight. Grab a set of dumbbells keeping your arms fully extended. Along with those try the mobility technique below to keep your pecs mobile.

Once youre situated on the bench cross your arms over your chest or behind your head this is more difficult. Pull your shoulders back. Alternatively you can hold a weight plate close to your chest to increase the intensity.

This happens to be the same plane in which you bench press making this category hands. Sit on an incline bench at 45 degrees with your back against the bench. Step your right leg back keeping it straight and bend your left leg slightly.

Extend your arms and repeat. Rest the elbow on your front thigh making sure the hip closest to the bar is higher than the front hip. Bring the dumbbells back down by bringing your shoulders back down.

If playback doesnt begin shortly try restarting your device. The barbell bent over row is another fantastic exercise for your middle back. No list of favorite back exercises would be complete without one to hit the lower back.

Overhand grip bent-over rows. With your free hand grab a dumbbell off the floor and row it up to your side until your upper arm is parallel with the. Lean your chest forward keeping your back flat.

The uniqueness of this particular movement lies in the fact that it explicitly targets several back muscles compared to other exercises. Row the weight up so your hand. Olympia Phil Heath stated that reverse grip bent-over rows are the single best exercise for achieving a strong wide back.

This exercise focuses on the minor and. How to do it. Lift your shoulders to raise the dumbbells slightly upwards.

Dumbbell flyes will also target the pecs. Bend your arms and pull the weights up and into the side of your ribs. Weight Bench Exercises for a Total Body Workout Bench Presses.

Set an exercise bench to around 30-45 degrees. To perform this exercise hold the barbell with either a pronated or supinated if you want to put more focus on your biceps grip and bend at the waist whilst keeping a neutral back almost parallel to the ground. Rest your right knee on the bench and step your other leg out to the side.

Unlike squatting and deadlifting benching a ton can lead to poor posture if not balanced with back exercises and mobility work.

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