Christmas is around the corner and most of us have already started preparing plans for this festival. Children are expecting a gift from Santa, while the elders are busy decorating house and Christmas tree. In the bodybuilding world, the bodybuilders aim to gain muscle mass this Christmas, as winters are considered good for bulking. Let's take a look at workouts which can help achieve Xmas tree back. Deadlift Workout and Its Types: Why You Shouldn’t Skip This Posterior Chain Exercise Important For Lean Muscle Mass Development (Watch Videos).

Major muscles to be focussed in development of Christmas Tree Back is erector spinae i.e. lower back and latismus dorsi which is commonly known as lats. Some people have a perception that bigger back can be attained only by heavy weight lifting. However, that's not the case, it is important to perform exercises in volumes with maximum repetitions, rather than doing a set of only three to four repetitions. Development of strong back will prevent injuries and at the same time will improve your posture.

Exercises to be Performed For Xmas Tree Back Workout 

1. Deadlift

Perform five sets of deadlifts with 8-10 repetitions. Lift moderate weights as per your capability and perform the movement smoothly with correct form. If you have encountered lower back injury in past, then use trap bar to perform this exercise.

How to Perform the Deadlift for Growth

2. Seated Rowing Exercise

Here also, perform five sets of 10-12 repetitions. Perform each rep slowly by smoothly contracting your back and proper breathing while pulling the weight.

How to Perform Seated Row Exercise

3. Barbell Bentover Row

This exercise helps in strengthening the upper back. Perform it smoothly with arched back and neutral spine. Five sets of 12-15 repetitions should be performed to make the muscle worked.

How to Perform Bentover Barbell Row 

4. Hyperextension For Lower Back

This is the most important exercise to strengthen up lower back. Key is to perform slowly with proper technique. Five sets of 15 reps highly recommended for getting your lower back muscles worked.

How to Perform Hyperextensions 

5. Good Morning Exercise

This exercise gives the perfect finish to your back workout. It not only relaxes lower back muscles but also strengthens that part. Perform it with plain Olympic bar without adding any plates to the side. Perform three sets of 12-15 repetitions.

It is very important to note that the above exercises should be performed under the supervision of a certified fitness trainer to avoid injury. Also, diet plays a major role in the development of muscles. Make sure that you take an adequate amount of protein for muscle repair, at the same time eat good digestible carbohydrates at equal intervals to avoid soreness. Refined sugar is a strict no-no if you want to develop a Christmas Tree back, as they slow down the muscle-building process.

(The above story first appeared on LatestLY on Dec 20, 2019 11:54 AM IST. For more news and updates on politics, world, sports, entertainment and lifestyle, log on to our website latestly.com).