قالب وردپرس درنا توس
Home / Fitness and Health / Back training without a single pullup – Best back exercises

Back training without a single pullup – Best back exercises



  Flexing Muscles "title =" Flexing Muscles "src =" data: image / gif; base64, R0lGODlhAQABAIAAAAAAP /// yH5BAEAAAAAAAAAAAAAAAAAAIBRAA7 "data-src =" https://hips.hearstapps.com/hhgw amazonaws.com/images/flexing-muscles-royalty-free-image-511813236-1542481201.jpg?resize=480: * "data-size =" auto "data-srcset =" https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/flexing-muscles-royalty-free-image-511813236-1542481201. jpg? resize = 640: * 640w, https: //hips.hearstapps.com/hmg-prod.s3 .amazonaws.com / images / flexing-muscles-royalty-image-51[ads1]1813236-1542481201.jpg? resize = 768: * 768w, https: //hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/ flexing-muscle-royalty-free-image-511813236-1542481201.jpg? resize = 980: * 980w "/> 

<p>
			<span class= Getty Images MRBIG_PHOTOGRAPHY

Pullups are the gold standard for back exercises, but that does not mean you always want to do them, but maybe you do not like them, or You can do a single perfect repetition.

The good news is that you can do a perfect back training without doing any of them.Though Crossfit's obsession with pullups, there are many other steps you can and should do, to build the wide lats and thick middle back that stand out in a T-shirt – especially if you're doing a desk job.

Advertising – Read below

When you're deskjockeying you often have round shoulders for hours Tapping leads to shortened chest muscles and weak mid back muscles.If you go directly to the gym to make pull ups with this kind of posture, this is e Invite for shoulder injuries and you can not activate your back muscles the way you want. Translation: You draw less from your pull-ups than all the effort you invest in them.

The cure for this and for serious pull-up hatred? Do many rowing exercises that strengthen your mid back muscles and balance your tight pectoral muscles. (Bonus: As your muscles gain strength in the mid-back, they pull your shoulders back into place and open your chest, making you look taller, stronger, and sharpening your posture.) That's why rows are the backbone of this free pull-through. Up-back session that you can perform twice a week:

The no-pullup back training

  Delt training with dumbbells "title =" Delt training with dumbbells "class =" lazyimage lazyload "data -src = "https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/delts-workout-with-dumbbells-royalty-free-image-543188766-1542479365.jpg? crop = 1xw: 1xh; center, top & resize = 480: * "/> </picture> </div>
</div>
<p>
			<span class= Getty Images xalanx

Warming Up

Foam rolls his upper back, pectoral muscles and hamstrings before this workout, then warms up with three laps of the following circuit and works his way through it as quickly as possible possible and resting as needed:

  • 25 climbers
  • 30 seconds board
  • 15 body weights squats

    The Workout

    Superset 1: dumbbell Romanian deadlift and neutral grip dumbbell series

    Advertising – Read below

    Perform 15 reps of Roman deadlifts and immediately 15 repetitions of dumbbell rows with a neutral grip. Pause for 90 seconds. Make 4 sets.

    Dumbbell Romanian Deadlift

      Dumbbell Deadlift

    Men's Health

    • Stand with medium-heavy dumbbells on the thighs and palms in front of your body.
    • Slowly push your hips back and slide the dumbbells along your thighs.
    • Lower the dumbbells until they reach just below your knee or until you begin to round off your back, whichever comes first.
    • Pause, then get up again and support the core further.

      Dumbbell row with neutral grip

        Dumbbell row

      Men's Health

      • Stand on your thighs with medium weight dumbbells.
      • From a sporty posture, feet slightly wider than shoulder width and knees bent, tilt your waist until your upper body is almost parallel to the ground. Stick to your core. The dumbbells should of course hang, the palms are facing the thighs.
      • Row the dumbbells up and bring your elbows up in a wide arc. Squeeze the shoulder blades together at the top of each row.

        Superset 2: Dumbbell rows with supine and straight resistance

        Repeat 15 reps with dumbbell on the back and immediately do 15 reps with resistance arms. Pause for 90 seconds. Make 4 sets.

        Supine Grip Dumbbell Row

        Advertising – Read below

        Advertising – Read below

        • Start with feet that are slightly wider than the shoulder width, knees slightly bent and the dumbbells attached to the Hold thighs.
        • Hold your core and bend at the waist until the hull is at a 45-degree angle to the ground. The dumbbells should hang naturally, the palms show in front of you.
        • Row the dumbbells up and raise your elbows. Pause for as long as you have rowed, then return to the beginning.

          Resistance Band – Straight Arm Pull-Down

          • Tie a resistance band to a pull-up bar and start standing below it. Put one foot behind the resistance band and pack it so that only a hint of tension is created.
          • Keep your arms straight and pull the band down to your hips. Pause and squeeze the muscles in the middle of the back. Bring it then controlled to the starting position.

            Superset 3: Wide Grip Resistance Band and Dumbbell Fly with Barbell

            Perform 15 repetitions of Wide Grip Resistance Bands and instantly 15 repetitions of dumbbells with Dumbbell. Pause for 90 seconds. Make 4 sets.

            Wide-Grip Resistance Band

            • Tie a looped resistance band to a shoulder-level structure and step away from it. Start with your feet slightly wider than shoulder width, knees bent.
            • Hold the resistance band with a shoulder-width grip, arms straight in front of you, palms facing each other.
            • Stretch your core and squeeze your shoulder blades. Pull the tape from this position back to the chest. Press briefly and then return to the beginning.

              Advertising – Read below

              Dumbbell Rear Delt Fly

                Dumbbell Reverse Fly "title =" Dumbbell Reverse Fly "class =" Lazyimage Lazyoad "data-src =" https://hips.hearstapps.com / hmg-prod.s3.amazonaws.com/images/workouts/2016/03/dumbbellreversefly-1456949026.gif?crop=1xw:1xh;center,top&resize=320: * "/ >> Man's Health </span>		</p>
</div>
<ul class=
            1. Stand up shoulder-width apart and knees slightly bent, holding light dumbbells on the thighs, bending until the trunk is at a 45-degree angle, keeping the core taut.
            2. Of course, let the dumbbells with your palms hang down Then bend your elbows slightly and pull the dumbbells upwards in a wide arc.
            3. If you are as comfortable as you can comfortably lower your muscles in the mid-back area, lower them to the point of starting.
            4. 19659058]
              Source link