Intense Back Workout For Muscle Building- Watch Video

Publish Date: 23 Dec, 2021 |

Back pain is a problem in which the whole body of a person is affected. You can neither bend down or lie down. Because of this, you remain upset throughout the day. Today we are telling you that such exercises will not only give you relief from back pain but will also not allow you to have such problems. The wide and strong back gives a great look to your upper body. Along with this, it is very important to have a strong back to lift any weight. Otherwise, there is a risk of getting injured in the back. You can make the back wider and stronger by doing these exercises given here in the video. 

Exercises for Back 

Lat Pull Down Exercise

To do Lat Pull Down Exercise, first of all, sitting on the Lat PullDown Machine, put the Thai pad just above the thighs. Now hold the bar a little wider than the shoulders by putting weight on the machine as per the capacity. Now keeping the torso in front, contract the shoulder blades and bring the bar down. When the bar is right in front of your upper chest, slowly bring it back. Do not move the body backwards while bringing the weight down. Do three sets of 8-10 reps of this exercise.


Deadlift Exercise

To do the deadlift exercise, stand with your feet shoulder-width apart. Now put weight on the barbell as per the capacity. After this, hold the barbell slightly wider than the knees and lift the weight up while tightening the abdominal muscles. Now squat while keeping the waist straight and bring the barbell to the ground. Now slowly stand back. In this way do three sets of 8-10 reps.

Seated Cable Row Exercise

To do this back exercise, sit on the seated cable row exercise. Grab the cable by applying weight according to the capacity and keep the waist straight. After this, bring the cable handle towards the lower part of the stomach. Keep in mind that the stomach has to be kept tight while bringing the cable handle towards the stomach and the elbows have to be taken back on either side of the waist. do three sets of 8-10 reps of this. 

Exercise For Back Pain Relief 

Bridge Pose

To do the bridge pose, keep the soles of the feet flat on the mat and raise both the knees to form a bridge-like shape with your body. Keep both hands on the mat at the side. Try to lift the hips while breathing slowly. Raise the hips according to your ability and keep it on the ground. Do this action 20 to 30 times.

Spinal Twist

By doing spinal twists, you can easily drive away back pain. To do this, first of all lie down on your back. Now bend both the knees and bring them upwards. Now fold both the legs to the left and then to the right. Now move both your feet first upwards, then bring them down. Do this process 25-30 times.

Cobra Pose

Doing cobra pose provides great relief in back pain. It's also very easy to do. To do this, sleep on your stomach. Bring both your hands near the chest. Now take a deep breath and lift your chest upwards. Move your head backwards according to your ability. Now while exhaling slowly bring the chest down. Do this slowly 15 to 20 times. Your back pain will start getting better soon.


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