4 COMPOUND Movements To Build A Strong Back
Women Fitness India|October 2021
EXERCISE & FITNESS
Praveen & Maahek Nair

We must not forget about the back muscles. “They are so important for general posture.” A weak back causes bad posture and slouching, which can lead to a tight anterior chain the muscles in the front of your body. This muscular imbalance can result in a host of problems like breathing issues, lack of mobility and back pain. That’s critical, since approximately 80 percent of adults will struggle with low back pain during their lifetime. Fortunately, strength training which builds muscle and bone mass can help reduce your risk of back problems and other injuries. Compared to isolation exercises, which only target one muscle think biceps curls, compound movements work multiple muscle groups.

Compound exercises also burn more calories since they involve more muscles. Multi-joint movements also improve your coordination, cardiovascular fitness and flexibility, compound exercises are functional. That means they prepare your body for the physical demands of daily life. For example, a squat press can train your muscles for bending and lifting a child. When it comes to the back, which is comprised of many muscles, it’s almost impossible to work one muscle in isolation. “Most back exercises are compound movements, which is great because it means we are getting more muscle engagement.”

So, you can do movements that target the lats, upper and lower back, but your hips, legs, shoulders and arms are going to get worked, too.

The Compound Movements For Back Muscles:

Each Sets: – 3-4 | Each Reps: – 12-15

Bent Over Row: –

Weight-training exercises provide an opportunity to elevate fitness levels, contributing to improved health. By providing resistance for muscles to overcome, strength training yields benefits such as increased muscle mass and bone health. Specific exercises, such as bent-over rows, work several muscle groups, leading to improved muscular strength and endurance. When combined with cardio training and proper nutrition, a leaner, more toned physique is the result. Increased strength means a decreased risk of injury and illness.

Bent-over rows strengthen muscles in your upper back, including the latissimus dorsi and rhomboids. With weight training, muscles exert force to overcome resistance with or without movement. Resistance can be in the form of free weights, weight machines, bodyweight or gravity. Bent-over rows utilize free weights and gravity as resistance with movement.

How to perform:

Hinge forward at your hips. Pull a weighted barbell toward your torso while keeping your elbows close to your body and your back straight.

Perform sets of six to 12 repetitions, performing each set to muscle failure to improve muscular strength and endurance.

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