Build a chiselled back with these exercises and tips
When it comes to strengthening the back, most of us think of pull-ups and chin-ups. For sure, these are the two of the best exercises to work back muscle groups. Besides these two, you need other exercises to build a chiselled back. (Image source:Getty)
Pullup is an excellent exercise to help you build upper body strength. In addition to the back, this exercise works chest, arms, shoulders and abs. Grip a pullup bar with your palms facing out. Pull your bodyweight up until your chin is slightly above the bar. Lower the body until your arms are almost fully extended. (Image source:Getty)
The ordinary push-up is one exercise that you can do at home for chest muscle activation. Besides working your back muscles, pushups also strengthen chest, arms and shoulders. Lie down with face towards the floor. Plant your hands slightly wider than shoulder-width and toes on the floor. Lower down and lift your body by bending and straightening your elbows. Your abdomen should remain stable throughout the motions. (Image source:Getty)
A chin-up is a weight training exercise that targets the upper back muscles. Grab the pullup bar with hands towards your body keeping your legs crossed. Pull your bodyweight up until your chin is slightly above the bar. Lower the body in a controlled motion. Repeat. (Image source:Getty)
Dumbbell rows are an exercise for back muscles. Grasp a dumbbell in your left hand. Pull the dumbbell upwards, going past your body. Keep the entire body stationary except for the arm which moves up and down. (Image source:Getty)
Attach weights to the barbell according to your strength. Step up to the bar so that your feet are approximately shoulder width apart. Lift the bar, stand up by raising your hips and shoulders at the same rate. Your back should remain flat and abs tight during the whole lift. Allow the bar to hang in front of your hips and hold it there before bringing it down in a controlled manner. (Image source:Getty)
The bench press exercise works a large number of muscle groups, including muscles of the back. To perform bench press, lie on the bench with your back straight. Keep your feet firm on the floor and shoulder-width apart. Lift the bar and slowly lower it until it almost touches your chest and lower it in a controlled motion. (Image source:Getty)
The plank position resembles the push-up position, but requires more balance and concentration. Lower both your forearms to the ground so that both your elbows and fists are flat to the ground. Flex your abdominals and hold the position until you cannot hold anymore. (Image source:Getty)
The inclined dumbbell rows help strengthen the back muscles. Set up an incline bench at a 45-degree angle. Grab one dumbbell in each hand and lie flat with your chest and stomach flat on the bench. Lift the weights up by bending at the elbows and keeping your arms tight to your sides until arm becomes parallel to the floor. Lower your arms back in a controlled motion. Repeat.
Always begin with slow stretching exercises to loosen up. Start by lightly stretching your arms and legs for at least five minutes before. Stretching before exercises improves blood circulation and prevents injuries. (Image source:Getty)
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