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Don’t Overlook Back Strength Exercises

barbell-bent-over-rowWhen strength training, it is common to focus on the core, the arms, and even the legs, but one area that is often overlooked is the back. This is crazy, because the back makes up a huge portion of the body area and is pertinent to real strength. Having a stronger back can help fitness connoisseurs to engage in more intense exercises and can make it easier to exercise the core. Below are a few exercises that can help to improve back strength.

Barbell Shrugs

Start by standing straight over a workout bench with knees slightly bent and a bar at thigh height. Pick up the bar and elevate the shoulders as high as possible. Lower the bar and repeat. Do as many reps as possible, then rest before moving on to the next exercise. This will work the trapezius muscles and those of the upper back.

Pull Ups

Start by hanging from a bar, with palms facing away from the body. If needed, the legs should be elevated to provide the most resistance. A box or platform may be used to reach high bars. Pull up until the chin is above the bar, keeping the body as straight as possible to work the muscles of the back. Lower and pull back up. Repeat until fatigue, then rest and move on to the next exercise.

Barbell Bent Over Rows

To start, bend over slightly with bent knees and back flat to pick up the bar. Grab the bar with an overhand grip and pull up to waist. Extend the arms out completely to lower, and then pull back up. Repeat until fatigue and then rest. This exercise works the whole back.

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