AGAVA FITNESS

Some would place the deadlift as the number one exercise for back muscle growth but I'd place it at number four. The pull up, barbell row and cross over come before it in my own classification probably because I love light weights and of course the deadlift is a heavy weight program.  The deadlift is a full body program that would also benefit your hamstrings. I am referring to  the conventional deadlifts as there are different types of deadlifts such as the hack, rack, sumo,trap bar, snatch grip and  Romanian deadlift. The barbell row is sometimes called a deadlift too.  The conventional deadlift is similar to the Romanian deadlift and they are wrongly interchanged but each work on different parts of the back. The conventional deadlift works on the mid back while the Romanian deadlift works on the lower back.  Precautions should be taken when doing deadlifts as injury can occur in lower spine if heavy weights are lifted wrongly without the aid of a safety belt....

The pullover is one of the best programs you can do for your back muscle growth following the pull up. People who find pulling up challenging resort to the pullover to build key muscles like the Latissimus Dorsi (Lats).  The pullover can be done with a Barbell or Dumbbell although we can replicate the movement with a cable machine. You can do the pullover using a flat bench or a decline bench as demonstrated (Using a decline bench yields better results).  The decline Dumbbell pullover have been demonstrated here which was done with a bench usually used for the chest press. This was improvised because a decline bench was unavailable. You'd find that the chest press bench cannot be used for the barbell pullover because of its structure, hence the Dumbbell pullover is an alternative when you want to work with a decline bench.  To do the decline dumbbell pullover, you would need a decline bench and a set of  Dumbbells. The following steps should be helpful: Lie flat on t...