🚨 Exercises for Build a Perfect Back
In bodybuilding there are a large number of the most diverse exercises for the latissimus dorsi. In this article we will analyze the list of the best, in my opinion, basic and isolated movements for working out the widest back.
✅ Incline Dumbbell Row
How much to perform? 4 sets of 15, 12, 10 and 8 working reps.
Starting position: Take a dumbbell in each hand. Tilt the body forward so that it is parallel to the floor. Hold weight in lowered hands. The legs are slightly bent at the knees.
✅ One Arm Machine Row
- How much to perform? 4 sets of 12, 10, 8, 6 reps.
Starting position: Sit on the simulator seat, the chest should rest firmly on the pillow, the feet are comfortably in the stops. With a neutral grip, hold the simulator handle with one hand. Keep your back straight.
Execution: Slowly pull the simulator handle toward the body. Try to perform the exercise as accentuated as possible, feeling the work of the entire half of the back. Return the lever to its original position without pausing at the highest point.
Read more: How to Pump Back Smartly
✅ Dumbbell One Arm Pullover
- How much to perform? 3 working approaches of 10 repetitions in each of them.
Starting position: Take a lying position on a bench. Pick up a dumbbell and hold it with your hands over your chest. Bend your elbows a bit.
Exercise: Slowly lower the dumbbell behind your head. Having felt the maximum stretching of the chest, return to the starting position. At the moment the dumbbell returns to the chest, feel the tension in the widest ones, carry out the movement only at the expense of them.