Name: 如何做背部鍛鍊｜健身房鍛鍊法 (How to Do a Back Workout | Gym Workout)
Uploaded: 2021-01-14T06:19:25.000Z
Duration: 4 min 13 s
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Hi, guys. This is Max Tapper again for Howcast. And I'm going to show you guys how to do an

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awesome back workout. Now, I specifically chose three different exercises other than

pull-ups, which are my favorite, because a lot of you guys have requested that. Now,

what I've chosen is a pull-down, lat pull-down. Second one is going to be a bent over dumbbell

row. And the third one is going to be a rear delt fly. That would've targeted every single

muscle in your back and help you get a nice, beefy back with a lot of definition.

All right, so the first exercise I'm going to show you how to do is going to be a lat

pull-down. Now, I know I'm facing you on this machine. The proper way would be to be facing

this way. But, because it's for display purposes, I want you to see everything. So, this is

how it's going to work. We're going to have our arms straight up. Again, we're going to

use our hands like hooks. Instead of squeezing with our hands, we're just going to hook them.

Now, we're going to think of pulling our elbows down to the sides of our body. And slow on

Now, once that bar comes near my sternum, this exercise is done. Once my elbows get

near the side of my body, the exercise is done, okay? There and it's over.

Now, all these exercises will be done to about 12 repetitions. So, we're going to pick a

weight that's challenging enough, but we can definitely control it to 12 repetitions without

squirming and trying to find some other muscles to jump in and help. All right?

So, we're going to go through three sets of 12 repetitions at a lat pull-down. Now, we're

going to go into our second exercise, which is going to be a dumbbell row, all right?

Now, for our second exercise, we're going to a dumbbell row. And all we need is something

like a bench or some kind of seat that we could put our arm on to stabilize and take

your pressure off our lower back, okay? So, this is our position. Bending at the knees,

hips out, back flat, as parallel to the floor as you can get it. Okay? Now, we're going

to reach down, grab this dumbbell and pull. Lower the weight down again and pull. Lower

the weight down again and pull. The one thing you want to pay attention to is you're not

trying to bring your dumbbell to your bicep. You're trying to keep it as close to your

leg as possible. That just ensures that you're using more lats than biceps. And one more.

Now that is our dumbbell row. So, you want to make sure that you choose a right weight

again that you can control for up to 12 repetitions. If you feel like you're pulling with your

legs or pulling with your lower back, it's too heavy, all right? So, second exercise,

Now, I'm going to take you into our third exercise which is going to be a rear delt

fly. And we can use this same bench that we're on, but we need to do is get a little bit

smaller weights. So this third exercise is going to target the upper-back muscles, okay?

The nice postural muscles behind our shoulders. Our rear delts, our rhomboids and our traps.

We're going to pick something that's much lighter. These are going to be ten pounds.

Our position is going to be leaning forward and lifting out to the side. One, slow on

All right, guys. So, those three exercises put together will make an awesome back workout

for you, especially, if you're just starting. Now remember, choose a weight that you can

handle up to 12 repetitions. If your body is searching for something else to help other

muscles, then obviously, it's too heavy. I prefer you guys to stay safe, all right? Now,

remember. Four sets of 12 repetitions for each exercise, okay? So, that's 12, rest for

about 45 seconds to 60 seconds. Another 12, rest again. Another 12, rest again. Done with

that exercise and we go onto the next one.

So, four on lat pulldown, four on a bent-over dumbbell row and then four on our rear delt

flys. All right, guys? So get out there, have a good time, enjoy and as always, be safe.