Some of the most effective back workouts can be done at a park, or where ever you have a pull-up bar.
Have you ever seen the physique of a male gymnast? These guys are actually REALLY built.
And to think really all they use is their own body weight to build their
Today, we're going to teach you how you can develop a wide, muscular back, using effective back workouts, that require minimum equipment.
Most of you are familiar with pull-ups, but very few of you are familiar with how to do them correctly..
Not to mention all of the various ways (two of which we'll discuss right here) you can do them.
First, the standard pullup, second, the reverse grip pullup.
Some think you must do consecutive repetitions without rests in between... this isn't correct.
Lifting your own body weight with complete control is no easy task, not even for the most advanced weight lifters.
To get started with controlling your own body weight, and getting the most out of the pullup, try pulling yourself all the way up until the chin is just above the bar (hints, "chin ups").
Once in this position, hold your body above the bar for 2 seconds, then lower your body back to starting position - Lowering your body should take approximately 3-4 seconds.
If you can't do a second rep using this exact form, rest for approximately 10-15 seconds, then repeat until you've reached full muscular failure.
Now for the reverse pullup
For the reverse grip pull-up (which is very
rarely used), you'll be doing the pull-up with the hand position where
the wrists are facing you, instead of pointing away like when doing the
Most people are not strong enough to do this exercises, and that's okay... If you go to a gym, simply use the pull down machine instead.
Do the same thing you did with the pull up...
Pull up using intense force, hold for 2 seconds above the bar, then lower taking 4 seconds making sure you're getting a very full stretch all the way down.You may only be able to complete a couple, but that's okay. You will get stronger at this, if you stay at it. And eventually your back will get bigger and stronger.
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