Our backs are one of the most finicky areas of our bodies, which can act up with even the slightest provocation. Despite this, it’s an area many of us don’t pay much attention to, other than perhaps some casual stretching before attempting a task. By using actual targeted workouts that work on the back, we can strengthen it greatly and lessen the chances of back woes befalling us.
If you’ve looked into gaining height naturally, you probably know as well that the back is the most important area to target for increased height gain. It’s an area that is hit the hardest by gravity, causing compression of the spinal discs and vertebrae, and countering this compression is one of the best ways to attain height gain.
Three commonly used techniques for working on that finicky back are detailed below. As the back is delicate, you should also perform some simple stretches before attempting these.
1) Dumbbell Power Clean and Press - This technique is seen quite often in power lifting competitions with barbells, allowing competitors to lift up massive amounts of weight safely and efficiently. It can also be used with a lesser amount of weight and dumbbells, which is what we’ll focus on here.
First, bend your knees slightly, with your arms dangling by your side. Now pull the dumbbells up with your arms remaining hanging down, though now bent at the elbow, until the dumbbells are up near your shoulders, naturally rising out of your squat position during this time. Now as you flip the weights up so that your palms are now facing upwards and the weights is being held much more by your wrists, drop down into a squat again. Now simultaneously rise up on your legs, while pushing your arms up into the air. Hold this position at the top for a few moments, then repeat the process backwards to return to your starting position.
2) Lat Pull Downs - Sit down on the bench of a high-pulley cable machine, feet spread far apart. Grasping the bar with your hands also at a wide distance, pull down slowly until the handle is down near your mid section. Hold this position, then release, giving your back a great workout.
3) Seated Lat Rows - This one requires a low cable machine. Grab the bar and get yourself into a straight sitting position. Now pull the handle right into your abdomen, keeping this same sitting position, then release. When you release, do so to about the maximum extent of your reach, without feeling your arms fully straighten out.
These varied back exercises are great for improving upper body and arm strength, and most of all at stretching out your back and keeping it loose. If performing this at a gym, feel free to ask for help with the techniques if you’re unsure of their proper use, as these are commonly advocated techniques that most gym trainers will know.