The Best Back Building Exercise You are Not Doing
Blast your lats with this twist on the bent over row
The back muscles are involved in every pulling motion we do, and stabilize the body in an infinite number of others. When they are fully developed they look amazing; and more important, a strong back contributes to healthy mobility on a daily basis. The basics are essential to developing this muscle region; pull-ups, lat pull downs, bent-over rows and dead lifts, but with a little adjustment to the basics, the upper back muscles can get blasted from a fresh perspective which will encourage new growth.
One of the best back building exercises you can do with the same equipment you have now is the one arm barbell row. This exercise is best performed with a 5 foot bar or EZ curl bar for starters, progressing up to an olympic length bar for a greater challenge. The movement is performed much like a one arm dumbbell row, but with more active contraction of supporting muscles. In particular, the forearm will contract intensely as you pull the bar off the floor. As with any new exercise, start with a light to moderate weight until it becomes comfortable.
To execute the One Arm Barbell Row, place the barbell on the floor in front of you. Stand with knees slightly bent and lower back and abdominals locked in place. Grasp the bar in the exact center and contract the entire posterior muscle chain from the calves to the lower back as you lift. Squeeze the lats and biceps and tighten the grip on the bar as you row the bar from the floor in front to one side, rotating it 90 degrees as you do. Maintain control of the bar by actively contracting the working muscles throughout the concentric and eccentric phases of the movement.
Because of the intensity of the One Arm Barbell Row, it is best to use this towards the beginning of a back muscle workout and finish with pulldowns, pull-ups or other rowing exercises. Here is a great sample workout incorporating this exercise (don't forget a thorough warm-up first.)
One Arm Barbell Row:
-2-5 sets x 6-8 repetitions.
Power Cleans (from floor:)
-2-5 sets x 6-8 repetitions
-2-4 x 10-12 repetitions
Pull-ups or Lat Pulldowns:
-2-4 x 10-12 repetitions
Execute the movements with precision and control and your back muscles will start popping like never before. Couple this with good nutrition for the best results.
Some Good Nutrition Advice for Building Muscle
There are a few essential rules to follow in order to build muscle:
1. You must eat enough high quality protein:
Most experts recommend eating between 1.5 to 2 grams of protein per pound of body weight. Start with at least 1 gram per pound and work up if necessary. Good sources of lean proteins are whey powder, fish, eggs, lean red meats and poultry.
2. Eat for function first:
Don't forget to eat just because the food doesn't sound appetizing. Resolve to give your body the nutrients it needs, even if it's the sixth meal of plain tuna and greens you've swallowed today. Fortunately, there are tons of tasty and healthy recipes out there, so this should be a rare occurrence. In addition to quality proteins, fruits and vegetable should make up the remainder of the diet. Consider whole grains a luxury after these.
3. Drink at least a gallon of water every day, and more on days when you sweat excessively.
Hydration is vital to general health and life-saving for athletes. Carry a jug with you throughout the day and don't stop until the bottle is finished. Consider buying Brita water filter containers to keep at work and home, and fresh water will always be avaiable.
Remember, consistency is the key. Create a lifestyle out of staying fit and eating healthy!
Continue Reading >>>
- Reviews about high quality fitness products and equipment.
Flex and Flow features the best fitness equipment for muscle building, fat-burning, and overall functional fitness.
- 5 Great Abs Exercises without Weights
Have you ever considered why people work out their abs? Is it only to get that sculptured six or eight pack look? Most people can easily put their minds around what those squats will do for them, or how...
- A Great Leg Workout you can do from Home
This is a workout out intended to increase muscular size, strength and endurance for all the muscles of the upper and lower legs. It is simple enough to do with a basic set of weights at home and a place to do...
- Great Workouts to Build Chest Muscles
Here is an excellent home chest workout. The exercises target the entire pectoral muscle group. If you are in a hurry they can be grouped into supersets, cutting the workout time by 50-70 percent. Be sure...
- Functional Training Gear
Strength and strength endurance are two components every functional workout should address to some extent. There are a variety of conditioning techniques and exercise tools for developing these attributes,...
- How to Build Strong Back Muscles
The muscles of the back are primary movers in many everyday activities. Because of this, a strong healthy back does make a difference in quality of life. Not to mention, well-developed back muscles are...
- Big Strong Arms Workout Routines
Why workout to get big arms? For starters, the upper and lower arm muscles are involved in almost any activity we do. Even though we are admonished to lift with our legs, most lifting cannot avoid the...
- Pull Up Bars for the Home Gym
Pull-Up Bars for the Home Gym Few pieces of exercise equipment are as simple and effective as pull up bars. Far beyond doing basic pull up bar exercises, this handy bar can be used for abdominal work,...
More by this Author
Who thinks pushups are important for an exercise program? Everyone! Worldwide, the pushup is one of the most popular exercises out there. See celebrities and hometown heroes performing this famous exercise and learn...
Should you get a TRX suspension trainer or a pullup bar? This article compares the two and offers some great sample exercises.
The latest, greatest fitness products for strength and conditioning are here! Or are they? Take a look at the pros and cons of the TRX, newest resistance bands and the tech-slick FM Dual Cable Cross.