“The muscles you flex in theater are muscles that you really need”
Exercise Back pull is one of the excellent back exercises to build back muscles. Beginner’s preparation for other advanced exercises. However, there are different poses for pulling exercises that avoid your routine and make you work on other angles where your back muscles are targeted.
Who says back-portion exercises, says pull-ups (which are ideal for building forearms muscles as well) and also vertical pull-ups with a high roller. This movement allows the large back muscles to be safely operated. Like any exercise, this exercise contains many positions that target a specific angle of the back muscles more easily. Be aware that mastering the horizontal workout is also a good option for building back muscles.
4 of the best back exercises to build muscle
- Mono pull exercise
As the name implies, it works to target one side, followed by the second side, meaning that the withdrawal is done with one hand, then the second side follows. This exercise allows you to adjust for muscle inconsistency or change the traditional workout routine. It is considered beneficial and also promotes back muscle hypertrophy.
To do the exercise, sit on the bench and hold the reel in a high position, then secure the appropriate weight. Remember that it is not necessary to carry high weights beyond your ability. If the movement is performed well, then the appropriate weight for you will be enough to fully operate and target the muscles, especially for the single-step exercise. Also, remember that the training session begins before you enter the gym (focus begins before starting the exercises).
Pull the reel with one arm until your elbow approaches the hip to increase the range of motion and make the most of the back muscles. Relax a little during the landing phase, making sure your back is not overly bent. Then go back up, to control the ascent with a graceful and fluid motion.
- Roller Exercise
The pull is carried out with the opposite grip. However, it is possible to make other positions and adopt the suction grip, which is, the palm rest is towards the ceiling. This grip allows you to work harder to target your lower back muscles, an area that isn’t much targeted in other exercises.
Sit on the bench and hold the bar with your arms apart, parallel to the shoulder width. Slightly bend your back and pull the bar toward your chest, and bend your elbows. To get a good performance and not to risk hitting yourself, remember that you have to control your back well and do not bend your back too much back. Your elbows should be facing outward and your feet in a good position on the floor.
- Drag with wide grip
Pulling with a wide grip allows you to develop lateral back muscles. With this exercise, you will get V back cone muscles. You must also master the pulling exercise. With a wide grip, the main goal is to execute the movement well. Go back a little, hold your feet firmly on the floor and pull with a weight appropriate to your level. Do not compare yourself with others by forcing yourself to exceed your abilities and forcing yourself to load big weights. The goal is not to be better than others, but rather better than yourself. Discipline is the key to success.
- Vertical Pull Exercise
The vertical pull-up exercise is characterized by the stand feature and the reproduction of the pull movement. Extended arm action allows the dorsal muscle to be isolated without operating the biceps. It is not recommended for heavy weight, but rather for a good implementation of medium weight motion.
Start the movement by raising the bar parallel to your head, or over it if you can. Bend your chest forward and sheath it, without bending your back too much. Keep your arms straight, hollow with your elbow forward, and start falling down by pulling the tape until it reaches your thighs. Then go back to the starting position, and always make sure your arms are straight.
You can also read: How to harden your muscles in 7 days!