🔥 3 BACK EXERCISES TOTURIAL GUIDE
CABLE BACK ROW
✅ STEP 1
- Stand in front of a cable machine with your feet shoulder-width apart and your knees slightly bent. Grab a straight-bar attachment with a wide grip from the low setting.
✅ STEP 2
- Pull the bar toward your torso while keeping your chest forward and back straight. Pause, then return to the starting position.
🚨 DEADLIFT WORKOUT
To ensure extra leverage is sometimes said that you should try to push through the ground as hard as possible through your feet. Here I fully agree. Only you should not misunderstand this, namely that you have to make a squat. You often see that people start too low and therefore change the position of the hips during the deadlift. This results in a less powerful output and the chance of a back injury increases. 💀
You want to keep this at the same height as much as possible. One way to prevent this: make sure your shoulders are over the bar and your scapula is hanging right above the bar.
🚨 PULL-UPS WORKOUT
✅ Why is the pull-up important?
“It’s the ultimate test of upper-body muscular strength and one of the very few bodyweight moves that works your back and biceps,” says former Royal Marines PTI Sean Lerwill. “A lot of guys get fixated on their bench press best, but I think your total pull-ups effort is a far better indicator of a strong, stable and functionally fit upper body that has real-world performance capability.”
✅ How many should I be able to do?
The Potential Royal Marine Course (PMRC) requires you to do three full pull-ups to stay on the course, while 16 gives a maximum point score. “A guy in good shape should be able to do about six perfect-form pull-ups at a slow and controlled tempo, with an aim of getting to 12 reps,” says Lerwill. “Once you get to that point you should make them harder by holding a dumbbell between your ankles or wearing a belt with weight plates attached.”
🔥 How To Do A Perfect Pull-Up
- Leap up and grip the bar with your hands shoulder width apart and your palms facing away from you. Hang with your arms fully extended, you can bend your legs at the knee if they’re dragging on the ground.
- Keep your shoulders back and your core engaged throughout. Then pull up. Focus on enlisting every upper body muscle to aid your upward endeavours.
- Move slowly upward until your chin is above the bar, then equally slowly downward until your arms are extended again.
- Aim for 10 pull-ups, but be prepared to fall short.