Wednesday, May 14, 2014

Best back exercises to loose weight

Whether you’re a guy or a girl, everyone needs strength training. The most neglected area in strength training is often the back and legs. But the thing is that you won’t lose weight unless you develop a proper body if you don’t exercise all the body parts. Weight training will help you build lean muscle, which will boost your metabolism and won’t make your lost weight come back with a vengeance. And ladies, don’t shy away from these exercises, they’ll help you get rid of any stubborn fat you have and give you back to die for!

But first a word of caution, the back houses many important muscles which are of utmost importance for your well-being including the spine! That’s why you need to maintain proper and form and posture while doing these exercises. Proper form is imperative when lifting weights to prevent the risk of injury and to get the most benefits out of the exercise, lift slower with control, connecting your mind to the move. Along with proper form comes the idea of proper alignment (posture) and breathing technique. Both contribute to getting the most out of the exercise and remaining injury free.

Pull -Ups:

It’s old school, it needs you to be tough and it’s effective. The pull-up is the ultimate test of your upper body strength and is a part of standard military tests across the world. It targets your entire back, along with your abs, arms and shoulders and separates the men from the boys. Remember don’t try to do this if you’re overweight. If you’re unable to do a pull-up, trying doing a chin-up (arms closer) failing which you can try to ask someone help you to get started.


If you sat down body builders to choose the most COMPLETE exercise, you’ll hear the name deadlift mentioned again and again. Now the deadlift is a classic exercise and while it requires you to learn the posture and grip properly, once you’ve mastered it, there no better exercise to shave off that fat and gain some muscle. It targets your entire back and also engages your chest, hips, hamstrings, quadriceps, biceps and abs.

Two seated row/Cable row:

Another great exercise for beginners, and is done a pulley or cable machine which is available at most gyms. It’s another compound exercise that works all your back muscles while preparing you for more complex exercises.

Lat Pull-Down:
The lat pull-down is a favourite because it targets the latissimus dorsi muscle and it’s so popular that Bollywood even had an item number based on it (okay maybe Lat lag gayi is not about the lat pull-down)! While doing this exercise make sure you grip the bar properly and keep your back arched so that the bar is slightly ahead of you. Make sure you don’t lock your head and neck which can lead to stiffness.


A back exercise which is usually done with a piece of equipment called the Roman Chair also called a hyperextension bench. Most gyms have this equipment; it’s basically an inclined gym bench with platforms to lock your legs – in some gyms it’s also called the hyperextension bench and targets your lower back. Remember to do this exercise smoothly without any jerks.

Bent Over Dumbbell Rows:

Another old school favourite, this exercise works your back properly but like the deadlift you need to maintain a neutral spine. Start with a dumbbell in each hand. Bend your knees slightly and bring your torso forward. Keeping your back straight and head up, bend at the hips until you are nearly parallel to the floor. Keeping your torso stationary, lift the dumbbells to your sides as you exhale, keeping your elbows close to your body. As you pull, squeeze your shoulders back and hold for a brief pause. Inhale as you slowly lower the weights back to the starting position.

One Arm Dumbbell Rows:
This exercise is usually done on a bench with one knee and arm on the bench and the other foot on the floor. This is an alternative exercise and targets only one side of the back and you’ve to repeat for both sides. It targets the middle back, the traps and biceps. Always look straight while performing this exercise as this will help keep the back straight. Keep the upper half of your body completely fixed while doing this and don’t let your shoulder drop. Make sure you’re pulling using your back muscles and not your forearm.

The Good Morning is one compound exercise that divides the bodybuilding community. Considered a more advanced exercise, it is revered by some for its effect on the hamstrings (primary muscle worked), glutes, abs and lower back while others vilify it for its high likelihood to cause injuries. While it definitely is an advanced move, when performed 
correctly, it has immense benefits.

Cardio and Diet:
And of course it’s impossible to shape any part of the body without following a proper dietary regime. For example, some things you need to keep in mind is to eat more meals but smaller ones, eat more fibre, stay away from saturated fats, stay hydrated, cut down on sugar, cut down on alcohol and most importantly keep track of what you eat. Along with that you need to follow a proper cardio regime withrunning , proper cardio regime with walking , cycling , swimming and other aerobic exercises which will improve your cardiovascular health and also help you lose weight.

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