Fitness and Muscle Work

Your back muscles are important not just because you need something sturdy to rest upon when you get to bed at night but also because they power all sorts of subtle body movements, from the power of punches thrown from the hip to how well you perform at pull ups and how strong your overhead throw is. The Homemade Back workout targets all the major muscle groups of your back without forgetting some other, equally important parts of your body. Extra Credit: 30 seconds rest between sets. by darebee.com

Standing with your knees slightly flexed. Bend your torso at angle about 45 degrees, keep your back straight. Take an overhand grip on the barbell, with your hands more than shoulder width. (see picture) Inhale, contract your abdominals isometrically, and pull the bar straight up until touching your chest. Return to starting position, Exhale.

Grasp the dumbbell with your palm facing in and take your body position on the bench. ( see the picture ). Inhale and pull the dumbbell as high as possible, keep your elbow back. Be sure your upper arm travels a little away from your torso. Exhale as you complete the movement. See the picture on the left corner for end of movement.

Sit facing the machine. Put your foot on the foot step (see the picture). Inhale and pull the handle until it touch your lower rib cage, arching your back. As you pull the handle forward your torso, be sure your elbow travel as far backward as possible. Exhale as you complete the movement. Movement and Variation

Stand facing machine, with feet slightly apart. Grip the handle with shoulder width overhand (straight your arm) ( see the picture ). Keep your back motionless and abdominals contracted, inhaling. Simultaneously, pull the bar down until touches your upper tights. Keeping your elbows extend. Exhale as complete the movement.

Sit facing the machine, take a comfort sit, wedge your knees under the restraint pad. Grip the handle (please see image for handle type) Inhale and pull the handle down to touch the upper part of your chest, arching your back and slightly tilting your upper body backward. Exhale as you complete the movement.

Sit facing the machine, secure your thighs under restraint pad. Grip the bar widely. Inhale and pull the bar down behind the neck, bringing your elbows back as you pull Exhale as complete the movement This exercise will enhancing your back's width. Focus on Latissimus dorsi and trapezius inferior part. Also will affect bicep, brachialis and brachioradialis. After get used to with this exercise and gain more power, you can try chin-ups exercise. Coz chin ups more powerful to get strength and muscle work.

Sit facing the machine, grip the bar widely. Inhale and pull the bar down to upper chest, arching your back and bring your elbow back. Exhale on complete movement Good for add thickness to the back. Work mostly on latissimus dorsi.

Extend your arms and take an underhand grip on the bar with your hands shoulder-width apart: Inhale and stick your chest out to pull yourself upward until your chin is at the level of the bar Exhale as you complete the movement This movement develops the lats (latissimus dorsi) and teres major.

Extend your arms and take a wide, overhand grip on a chinning bar: Inhale and pull your self upward until your eyes are above the level of the bar Exhale as you complete the movement This exercise will affect biceps, brachialis, brachioradialis and pectoralis major.

Next are exercise for your back, we only discuss some ordinary exercise in detail, if you interested, you can buy this amazing book from amazon. Chin-ups Reverse Chin-ups Lat Pulldowns Back Lat Pulldowns Close-grip Lat Pulldowns Straight-Arm Lat Pulldowns Seated Rows One-Arm Dumbbell Rows Bent Rows T-Bar Rows Stiff-Legged Deadlifts Deadlifts Sumo Deadlifts Back Extension Upright Rows Barbell Shrugs Dumbbell Shrugs Machine Shrugs