Lower Back Exercises Women's Health

In addition to chest and shoulder muscles, having well-trained back muscles is also important to improve posture and improve appearance.
There are three main parts of the back muscles, namely the upper, middle, and lower back muscles. To get well-defined back muscles you have to train these three parts evenly.

Back muscles are the foundation for forming other body muscles. Therefore, the more trained your back muscles, the easier it will be for you to train your chest, stomach, arms and other muscles in your body.

Here are 10 exercises that you can try to get strong and cool back muscles like your dreams

Deadlift

Implementation Phase

The position of the hand holds the barbell handlebar at shoulder width apart
The position of the back remains upright with the body tends to be bent forward slightly
Note that the feet are shoulder-level apart
The knees are slightly bent so that the barbell handlebar can be slightly lowered near the knee
Pull the load towards your body
Position your back straight with your legs straight at shoulder level
Exhale when lifting the barbell and inhale when lowering the barbell.

Bent Over Barbell Row

Implementation Phase

Standing position with feet shoulder width apart
The back position is fixed but the waist is slightly bent forward
The knees are slightly bent
The hand holding the Barbell Handlebar is shoulder width with the position of the load below
Position of the palm facing down
Lift weights close to the navel with the back and waist position unmoving
Inhale when lowering the load and exhale when lifting weights

Lat Pull Down

Implementation Phase

The sitting position with the thigh is connected to the cushion
The soles of the feet are parallel to the floor
The back is straight and the hand holds the handlebar almost at the edge
The position of the arms is slightly bent with the elbows pointing down
The handlebar is pulled down with the position of the elbow still parallel to the shoulder (not behind your shoulder)
Inhale when lowering the load and exhale when lifting weights

One Arm Dumbbell Row

Implementation Phase

The position of the body as in the picture with the position of the back upright
One foot rises to the bench, one foot is slightly straight back to maintain balance
Position 1 arm to hold the body on the bench with your elbows slightly bent
Position the other arm holding the dumbbell below with your elbows slightly bent
Future outlook
Position 1 other arm pulls the dumbbell by pulling your elbow back
The position of the shoulder does not move when pulling the load
Future outlook
Inhale when lowering the load and exhale when lifting weights

Seated Bent Over Row

Implementation Phase

The sitting position with your back straight and your body slightly leaning forward
The meeting feet are parallel to the floor with the angle of the knee slightly bent
Position the arms holding the dumbbell below with your elbows slightly bent
Palms facing each other
The load is lifted by bending the elbow until the elbow is parallel to the shoulder
Inhale when lowering the load and exhale when lifting weights

Seated Cable Row

Implementation Phase

Sitting position like a picture with your back straight
The position of the foot rests on the pedestal with the knees slightly bent
The position of the arm holds the cable row handle in front of the chest
The elbow is slightly bent
Pull the cable row handle close to the chest with the elbow boundary parallel to the shoulder
Inhale when lowering the load and exhale when lifting weights

Two Arm Dumbbell Row

Implementation Phase

Standing position with your back straight and your body slightly forward
The legs are opened shoulder width with the angle of the knee slightly bent
Position the arms holding the dumbbell below with your elbows slightly bent
Lift the load until the elbow is parallel to the shoulder
Inhale when lowering the load and exhale when lifting weights

T-Bar Row

Implementation stage

Stand on the T-Bar with your feet shoulder-width apart
The knees are slightly bent
Position your back upright with your waist leaning forward
Both hands hold the T-Bar with the load position still below
The load is lifted close to the body without changing the back and waist
Inhale when lowering the load and exhale when pulling the load

Hyperextension

Implementation Phase

The position of the back is upright with the legs linked to the hyperextension device
The position of the hand is placed in front of the chest
Bend your body down with your back still upright
The position of the foot remains linked in the hyperextension device
Inhale when lowering the body and exhaling when lifting the body

Pull Up

Implementation Phase