These three exercises work on the most important actions that need to be strengthened for a strong back.
The first, pulling our shoulders down and back in an upright posture, is essential for good technique in all pulling. It works not just on the big muscles in the back, but also on the smaller ones around the shoulder blades. These muscles are very important for shoulder health and also for supporting the shoulders during lifting and carrying.
The second combines the horizontal and vertical pulling motion, and is a great stepping stone to a full pull-up. Because your feet are on the ground, you can adjust your weight as needed to complete more repetitions before you fatigue.
The final pull-up progression is not just a back exercise, but a full body movement that combines back, shoulder, and arm strength with core strengthening. Even the hips and legs are engaged if you squeeze them tightly throughout the entire exercise.
Don’t get too hung up on exact sets and repetitions. Just make sure to gradually increase your volume (sets plus repetitions) as you improve and become more conditioned. Pick a repetition count that can be sustained over 3 to 5 sets (or more), rather than burn yourself out on the first set.
Diligent work on these series of exercises will get your back stronger and healthier within a few short weeks.
A strong back, shoulders, and arms not only look good, they’re also essential for your overall physical health. So take some time today to practice the pulling prep movement, even if it’s just lifting your arms up and doing the exercise in the air. It seems like such a simple thing, but this start in improving your awareness of these neglected areas will lead to significant benefits in the long run.
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