BASIC EXERCISES FOR THE BACK

Due to the large number of messages that we receive in Neo gym, which we are asked to explain to them how to perform certain exercises, this time we will show which are the most important guidelines for performing the main movements to train the back, so go ahead, read the Description with attention and if necessary, print and carry the article with you to your gym.

Reversed "Lat Machine"

Muscles worked:

The main muscles that are worked in this exercise are the dorsal ones, although also they are trained the biceps, forearms and shoulders.

Take the bar with shoulder width apart with an inverted grip (with palms facing you), sit on the machine and secure your knees on the cushions of the device.

Start the movement with your arms fully extended giving your back muscles a good stretch, after this, pull the bar to the top of your chest, arch your back slightly as the bar approaches the middle position.

With a controlled movement, slowly extend your arms to the starting position; repeat the movement until you finishes the set number of repetitions.

Points to avoid:

Do not try to keep your back completely straight in the movement, in addition to this; never push yourself with your body back to lift more weight with inertia, since you are only fooling yourself by believing that you lift an "extra weight."

Front "Lat Machine"

Muscles worked:

The main muscles that are worked on in this exercise are the dorsal ones, and to some extent the biceps, forearms and shoulders.

Take the bar slightly wider than your shoulder, sit on the bench and place your knees under the cushion. Remember that the grip is pronated (i.e. the palms of your hands see out of your body). Your arms should be fully stretched, with a strong, controlled movement, pull the bar toward the top of your chest.

As in the previous exercise, remember to slightly arch your back, now slowly return the bar to the starting position.

Points to Avoid and Recommendations:

Do not take the bar with an exaggerated separation between each hand, as you can injure the shoulder joint, the same goes for the variants of these milestones behind the neck, since most of the machines are not designed to perform this variant and you can injure yourself.