HOW TO GET FASTER BACK GROWTH

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5 Best exercise for back

  • Pull ups
  • Dead lifts
  • Bent over rows
  • Back extensions
  • Face pulls
Exercise 1: Pull ups

Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width. As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position .As you breath out , pull your torso up until your head is around the level of the pull-up bar. concentrate on using the biceps muscles in order to perform the movement . keep the elbow close to your body.

Exercise 2:Dead lifts


Approach the bar so that it is centered over your feet. Your feet should be about hip-width apart . bent at the hip to grip the bar at shoulder - width allowing your shoulder blades to protract. Typically , you would use an alternating grip.
With your feet and grip set, take a big breath and then lower your hips flex the knees until your shins contact the bar . looking forward with your head . keep your chest up and your back arched, and begin driving through the heels to move the weight upward.

Exercise 3: Bent over rows

Holding a barbell with a palms facing down, bent your knees slightly and bring your torso forwarding knees slightly and bring your torso forward , by bending at the waist, while keeping the back straight until it is parallel to the floor.
Now , while keeping the torso stationary , breath out and lift the barbell to you. keep the elbows close to the body and only use the forearms to hold the weight. At the top contracting position ,squeeze the back muscles and holding for a brief pause.

Exercise 4: Back extension 


Lie face down on a hyper extension bench , tucking your ankles securely under the foot pads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.
With your body straight , cross your arms in front of you or behind your head . this will be your starting position . Start bending forward slowly at the waist as far as you can while keeping your back flat. inhale as you perform this movement . keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back.

Exercise 5: Face pulls

Sit down on a pull-down machine with a wide bar attached to the top pulley . Make sure that you adjust the knee pad of the machine to fit your height . these pads will prevent your body from being raised by the resistance attached to the bar.
Grab the bar with the palms facing forward using the prescribed grip. your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller the your shoulder width.

  



 









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