1.DEADLIFT
This powerful movement is more than just a back exercise; it engages the entire posterior chain, targeting everything from your calves to your upper traps. A time-tested favorite, the deadlift excels at developing the backside, making it essential for building overall strength and muscle in the posterior chain.
Full-Body Strength: Deadlifts engage multiple muscle groups, including your hamstrings, glutes, back, traps, and core, making it a great exercise for building overall strength.
Improves Posture: By strengthening your back and core, deadlifts help improve posture and prevent slouching, contributing to better alignment.
Boosts Athleticism: The movement mimics real-life activities (like lifting heavy objects), helping to develop explosive power and athletic performance.
Increases Grip Strength: Holding heavy weights during deadlifts strengthens your grip, which translates to better performance in other lifts and activities.
Core Stability: The core plays a key role in stabilizing your body during the lift, leading to stronger abs, lower back, and better overall core control
2.LAT PULL DOWN
Lat Pulldown – Quick Guide
Muscles Worked:
- Primary: Latissimus dorsi (lats)
- Secondary: Biceps, upper back, rear shoulders
Proper Form:
- Sit at the machine and grip the bar slightly wider than shoulder-width.
- Keep your chest lifted and core engaged.
- Pull the bar down to your upper chest, squeezing your shoulder blades together.
- Slowly return to the starting position with control.
Avoid: Pulling behind the neck, swinging your body, or letting your shoulders rise.
Benefits:
- Builds a wider, stronger back
- Improves posture and pulling strength
- A beginner-friendly alternative to pull-ups
- Easily adjustable for different fitness levels
3.PULLUPS
Pull-Up – Quick Guide
Muscles Worked:
- Primary: Latissimus dorsi (lats)
- Secondary: Biceps, upper back, core, forearms
Proper Form:
- Hang from a pull-up bar with an overhand grip, slightly wider than shoulder-width.
- Engage your core and pull your body upward until your chin clears the bar.
- Lower yourself down slowly with control to a full hang.
Avoid: Swinging your body, only going halfway up, or using momentum.
Benefits:
- Builds upper body and core strength
- Enhances grip and pulling power
- Improves posture and shoulder stability
- Effective bodyweight movement for all fitness levels (can be scaled with bands or weights)
4.Bend over Rowing
Bent-Over Row – Quick Guide
Muscles Worked:
- Primary: Latissimus dorsi (lats), rhomboids, traps
- Secondary: Biceps, rear deltoids, lower back, core
Proper Form:
- Stand with feet shoulder-width apart, holding a barbell or dumbbells.
- Hinge at the hips with a slight bend in the knees, keeping your back flat and chest up.
- Pull the weight toward your lower ribs, squeezing your shoulder blades together.
- Lower the weight slowly and repeat.
Avoid: Rounding your back, using momentum, or letting your head drop.
Benefits:
- Builds a strong, thick upper and mid-back
- Improves posture and spinal support
- Enhances pulling strength and grip
- Supports other compound lifts like deadlifts and pull-ups
5.Close Grip Rowing
Bent-Over Row – Quick Guide
Muscles Worked:
- Primary: Latissimus dorsi (lats), rhomboids, traps
- Secondary: Biceps, rear deltoids, lower back, core
Proper Form:
- Stand with feet shoulder-width apart, holding a barbell or dumbbells.
- Hinge at the hips with a slight bend in the knees, keeping your back flat and chest up.
- Pull the weight toward your lower ribs, squeezing your shoulder blades together.
- Lower the weight slowly and repeat.
Avoid: Rounding your back, using momentum, or letting your head drop.
Benefits:
- Builds a strong, thick upper and mid-back
- Improves posture and spinal support
- Enhances pulling strength and grip
- Supports other compound lifts like deadlifts and pull-ups