www.sixpackfactory.com The one arm dumbbell row works the works the middle and upper back area. The specific muscles that are being targeted are the latissimus dorsi, the rhomboids and the middle and lower trapezius. To perform the one arm dumbbell row stand in a split stance with one leg in front of the other, knees slightly bent. Hold a dumbbell in the hand opposite to the front leg. Lean forward from the waist and row or pull the dumbbell up to your hip. Slowly lower to the start position. Breathe out as you pull the dumbbell up and breathe in as you slowly lower to the start position. For more ab exercises go to: www.sixpackfactory.com

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Hardly any people see your back muscles unless you have your shirt off, which may make building them a less than sexy prospect, but very soon you’ll be glad you did.

You will find out in this episode how to build outstanding back muscles with some uncomplicated but very effective work outs.

Pull Downs

The behind the neck pull down really develops your lat muscles. Simply sit on a bench facing the machine. Hold the lat bar with both hands spread wide apart. Then drag the bar at the back of your neck until it comes to shoulder level. Make it more effective by constricting the area around your lat muscles and sensing the strain. Without releasing your hold off the lat bar raise it up back to the start position, take a deep breath and simultaneously repeat the process.

The Plank

The plank strengethens your entire core area, including your back muscles. To get started with this exercise , take up the position of a regular push-up with your palm and elbow touching the ground, and elbow in line with your chin. Place your upper body weight to the elbows and the lower body weight to the balls on your feet. Hold on to this pose as long as you can. With practice your body gets used to this work out and you will be able to hold on to that position for a longer time.

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Dumbbell Rows

Among the oldest and easiest of back muscle toning up work outs is the dumbbell row. To do it, place one knee on a bench (the knee opposite the arm you’re going to use to lift the hand weight) and have one arm fully stretched towards the ground. You should be more or less in a kneeling position. Now take hold of the dumbbell and try to use your lat and elbow muscles to raise the weight slowly to your side. Continue the process as required.

Bent Over Barbell Rows

The bent over barbell rows method is an amazing way to develop your back muscles. To perform this exercise, leave the barbell on the ground in front of you. Keep your knees slightly bent and your back slightly arched. Ensuring that your arms stay spread outward from your legs, get a firm grip of the barbell. Now pull the barbell back and up into your stomach, using your back to do most of the pick up.  Repeat the process.

When doing this exercise, it’s extremely important that you don’t try to lift too much weight. You could end up with a bad back. Take extra care while exercising this alternative of toning up your back muscles.

Pull-Ups And Chin-Ups

Pull-ups and chin-ups are a great way to develop back muscles, and they’re also considered the best way to gauge how strong you are in relation to your body weight. Having been usually taught in the high school, this exercise might be quite familiar to you.

By means of an overhead bar, you simply pull yourself up until your chin comes close to bar level. This exercise uses your own bodyweight to develop muscle, and it doesn’t need any fancy equipment to act upon.

By putting into practice these exercises, you can develop back muscles that will improve your overall looks, strength and increase your chances of back problems in the future. A well built and healthy back is the valued treasure of  a smart weightlifter!

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