workout for back

 BACK WORKOT

 (1) Lat pull dawn 

"LAT pull-down" is a common exercise in strength training that primarily targets the muscles of the upper back and arms. Proper form and technique are important to maximize the benefits and avoid injury, so it's recommended to have a qualified trainer or coach demonstrate the exercise and provide guidance. training smartly 

(2)Seated rows 

Seated rows are a great exercise for strengthening the muscles in your back, shoulders, and arms. To do a seated row, sit on a bench or chair with your feet flat on the ground and your knees bent. Hold a cable or resistance band with both hands and extend your arms in front of you. Then, pull the cable or band towards your body, squeezing your shoulder blades together as you do so. Release the cable or band slowly and repeat for several repetitions. Trained always under your couch .

(3)Bend over rows 

Bent over rows are an effective exercise for building upper body strength, particularly in the back and arms. To perform a bent over row, start by standing with your feet shoulder-width apart and your knees slightly bent. Hold a weight in each hand and bend forward at the waist, keeping your back straight. Pull the weights up towards your chest, keeping your elbows close to your body. Slowly lower the weights back down to the starting position and repeat for several reps. 

 (4) One arm rows

 One arm rows are a great exercise for strengthening your back muscles. To perform this workout, start by standing with your feet shoulder-width apart and your knees slightly bent. Hold a dumbbell or kettlebell in one hand and bend forward from the waist, keeping your back straight. Then, lift the weight up towards your chest, keeping your elbow close to your body. Lower the weight back down to starting position and repeat for several repetitions before switching arms. This exercise can be modified by using heavier weights or performing it on a bench for added support. 

(4)Rack pull 

 Rack pull exercises are a type of strength training exercise that focus on the muscles in the back, particularly the lower and middle back. They involve pulling a weight from a rack or platform set at or slightly above knee level. The movement is similar to a deadlift, but with a shorter range of motion. Rack pulls can help improve overall back strength, posture, and athletic performance. They can also be beneficial for those recovering from back injuries or dealing with lower back pain. However, it's important to use proper form and start with lighter, don’t start heavy. trained always without your trainer not good enough.

 (5) T, Bar rows  

T-bar rows are a great exercise for working out your back muscles. To perform this exercise, start by standing with your feet shoulder-width apart and your knees slightly bent. Place a barbell onto the T-bar and grip it with both hands, using an overhand grip. Keep your back straight and your chest up as you lift the bar towards your chest, squeezing your shoulder blades together as you do so. Lower the bar back down slowly and repeat for several reps. This exercise can help improve your posture, increase strength and muscle mass in your back, and can be modified to target different areas of the back, such as the lower or upper back.

 (6)Pull ups

 Pull ups are a type of exercise that target the muscles in the upper body, particularly the back, shoulders, and arms. They are performed by hanging from a bar with an overhand grip, then pulling oneself up until the chin is above the bar, and lowering back down to the starting position. Pull ups can be challenging for beginners but can be improved with practice and consistent training. They are a great way to build strength and improve overall fitness.

 Note-5-6 workout are enough for Back, Discuss with our couch.