Date: 2020-03-19 17:29:16
Do you want to know how to hit every muscle in your back? Do you want to be able to do these exercises at home? Check this out, and I will show you this back workout for men at home.
Guys… A lot of us tend to neglect our back because we can’t see it. Your back is just as important as any other muscle. If you have a big back, it gives you a nice V-shape look to make your waist look smaller. Having more back muscles also helps you to have good posture because it brings your shoulders back. There are 17 different muscle groups in your back!
We are going to focus on 5 of the major muscles in your back in this workout. We are going to focus on the Rhomboid muscles, trapezius muscles, your latissimus dorsi, the teres major and minor, and finally yout erector spinae. Now let’s go to the exercises to work these muscles.
Exercise #1… LAT PULLDOWN. We are going to use a resistance band, and set an anchor on the top of your door. Keep your back straight and bring your elbows to your side when doing this exercise. The key when doing band exercises, is the slow controlled movement and squeezing at the bottom.
Exercise #2… FACE PULL. You are going to be standing for this exercise and leaning back slightly. Just pull your elbows back, and keep them nice and high because you don’t want it to be a row. At the back of the movement, really try and squeeze your shoulder blades together.
Exercise #3… BENT OVER PULLDOWN. Standing up, away from the door. Lean over slightly, and you are going to bring your hands down to your side. You are basically doing a straight arm pulldown.
Exercise #4… STANDING ROW. Change the anchor from up high, to a mid level. Just like a seated row, except your standing. Still using the same form and pull your elbows back to your side.
Exercise #5… BENT OVER ROWS. We are not going to use an anchor for this, just the resistance bands. Place the middle of the band under your feet, and cross them over. Keep your back straight and bring your elbows back as far as you can. Squeeze and hold at the top of the movement for a 1 or 2 count.
Now I will show you 2 exercises without resistance bands, using just bodyweight and dumbbells.
Exercise #6… SUPERMAN. Get down on the floor and lay on your stomach. Lay flat then bring your arms and feet up at the same time into a Superman pose. This will hit a lot of different muscles in the back part of your body.
Exercise #7… ONE-ARM DUMBBELL ROWS. Rest one hand on a table or couch, and with the other arm lift the dumbbell up bringing it up to your side. Don’t use your torso, utilize slow and controlled movements.
This needs nothing more than bands and dumbbells. Make sure to check out my Fit After 50 Program made just for you:
Fit After 50
Well guys that wraps up this video tutorial on how to work your back at home. Make sure to subscribe to our channel for more videos on workouts you can do at home: https://youtube.com/liveanabolic?sub_confirmation=1
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