There are so many workouts that help to develop back muscles, however, there are many people who want not only increase muscle mass, but also have good posture and in this article we will show you 3 best exercises for a perfect posture.

Exercise 1:

#1: Bent Over Dumbbell Row

bent over row

  • Begin facing a chair, bench or sturdy table while holding your dumbbell in one hand.
  • Place one foot forward (the one opposite the hand holding the dumbbell) and the other foot back (same side as dumbbell).-Both feet should be facing 12 o’clock.-Bend at the hips and brace your upper body with your free hand.
  • Your legs and supporting hand should be bent enough to bring your upper body as close to parallel to the ground as possible.
  • Keep your back as flat as possible. Avoid letting your back round out.
  • Keeping your shoulders level, allow the arm holding the dumbbell to hang straight down.

Performing The Movement:

  1. Keeping your elbow close in to the body, raise the dumbbell until it touches your hip.
  2. At the mid-point of the exercise (dumbbell at your hip) your forearm should be pointing straight down at the ground.
  3. When the dumbbell is at the hip, hold the weight for a count of one, one thousand and then begin returning the weight to the starting position.
  4. Keep your shoulders level. Don’t “dip” the active shoulder towards the floor when lowering the dumbbell.

Performance Tips:

Keep your head up and centered between your shoulders. Try to avoid letting the head droop down or move towards the shoulders. Before starting the lift, take a breath in through the nose. Exhale as you lift the weight. Maintain proper breathing throughout the exercise.

Exercise 2:

#2: Seated Row

seated cable row

  • Choose a bar that allows you to take a shoulder width grip. A long pull-down bar can be used. Your goal is to maintain a vertical fore-arm position throughout the
    movement.
  • While seated at the row station, grasp the bar palms down.
  • Sit tall, maintaining a natural arch in the lower back.
  • Sit far enough from the pulley to keep the weight stack from banging together while you perform the exercise.
  • Once you have begun the exercise, keep your upper body stable and upright (not leaning back). Do not move back and forth at the hips with each repetition.

Performing The Movement:

  1. Inhale through the nose.
  2. Pull the bar to your abdominal region and pinch your shoulder blades together.
  3. Exhale your breath as you pull the bar.-Once you have pulled the bar as far as you can, hold your position for a brief moment.
  4. Begin extending the arms slowly and under control, inhaling through the nose as you go.

Performance Tips:

Do not allow your shoulders to round forward when performing the exercise. If this occurs, lighten the weight until you can maintain a strong, upright position. Focus on pinching the shoulder blades together as you pull the bar back to the abdomen. Do not rock back and forth at the hips. Maintain a still upper body position throughout the exercise.

Exercise 3:

#3: Pulldown

pull down

  • Sit close to the cable machine. The upper pulley should be almost directly above you.
  • Use a straight bar, preferrably one with “knurling” or raised grip.
  • Grasp the bar with a supinated or palms-up grip approximately shoulder width apart.
  • When using a supinated grip, do not move the hands out wide. Doing so will stress the shoulders and wrists.

Performing The Movement:

  1. Inhale through the nose.
  2. Looking forward or slightly upward, slowly pull the bar down until the bar reaches your upper chest (just below the chin).
  3. Exhale as you pull the bar down.
  4. Lean back slightly adding a slight arch in your lower back during the downward pull, but avoid rounding the shoulders in. If you find your body rounding in, the weight is too heavy.
  5. Pause briefly at the bottom position.
  6. Your shoulders should be pulled back and your chest out.
  7. Slowly raise the bar back to the starting position.
  8. Inhale as you raise the bar.

Performance Tips:

When at the top (starting) position, keep your shoulders tight. Do not stretch your arms up by relaxing the shoulders. This can lead to shoulder injury. Do not swing your body in an attempt to complete a repetition.

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