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Each week, you have an exercise schedule. You have days that you focus on a different part of your body and the back should be part of that plan. The back is a major muscle group that needs your focus too because it serves many functions for your everyday movements. Proper back exercises can help improve overall strength, reduce back pain, and helps you keep good posture during your workouts.
So that you can successfully target those back muscles you’re going to need the best home exercise equipment. With that equipment, here are five exercises that you can do:
Technically, this routine does more than just work on your back. It also targets your posterior chain of muscles from the calves to your upper traps. Overall, barbell deadlifts are good for comprehensive backside development. Furthermore, barbell deadlifts can help build muscle and strengthen bone structure.
Reverse-Grip Smith Machine Row
With the Smith Machine, you can concentrate with pulling as much weight as possible without having to worry about balancing yourself. With reverse-grip Smith Machine rows with dumbbells, your biceps will performing a lot of work, and as your elbows are being pulled back to your sides, the lower lats become the target muscles.
Single-Arm Smith Machine Row
With the Smith Machine, you can concentrate on pulling as much weight as possible without having to worry about balancing yourself. With reverse-grip Smith Machine rows with dumbbells, your biceps will perform a lot of work, and as your elbows are being pulled back to your sides, the lower lats become the target muscles.
Single-Arm Dumbbell Row
Single-arm dumbbell rows is a great unilateral exercise that will allow you to work both sides of your body independently. You can have a greater range of motion during unilateral training, and you can better support your lower back when placing one hand on your bench. This exercise will target your lower lats. You can do this if you want to alternate from the single-arm Smith Machine row.
Decline Bench Dumbbell Pull-Over
If you don’t have the equipment to do cable pull-downs, you can opt to perform decline bench dumbbell pull-overs instead. This a single joint move that will allow you to target your lats. The decline will put your lats under tension so that you can have a longer range of motion compared to using a flat bench.