Having a strong and healthy back is essential to our overall fitness and wellbeing. Back muscles are responsible for maintaining good posture, supporting our spine, and facilitating our movement. It can be challenging to target the various muscles of the back, especially because of how often we rely on it without even knowing. In this blog post, we will highlight the six best back exercises that will help build strength and muscle.
Pull Ups
Pull-ups are one of the most effective and challenging back exercises, targeting the lats, traps, and biceps. They’re an extremely underrated exercise, but because they work so many different muscles, they’re an absolute necessity for a bulking workout plan too. All you need is a pull-up bar which can be found in pretty much every gym and can even be purchased for home for fairly cheap. To perform a pull-up, grip the bar with your palms facing away, shoulder-width apart. Hang from the bar with your arms fully extended, and pull your body up towards the bar until your chin clears the bar. Lower your body back down to the starting position to complete a rep.
If you're new to pull-ups or struggle to perform them, you can modify the exercise by using a resistance band or other assistance gadgets. On the contrary, if standard pull ups are too easy, you can add weight via a vest to make it more challenging.
Bent Over Dumbbell Rows
Bent over dumbbell rows are an excellent back exercise, targeting the lats and traps in a controlled manner. You just need a bench to perform this exercise. Put your knee and hand (same side) on the bench, and bend over so that your back is flat. Then with your opposite hand lift and pull the dumbbell towards your chest really driving your elbow back and up towards the sky. Lower the dumbbell to complete a rep, and try to keep your back as straight as possible throughout the exercise.
Shrugs
Shrugs primarily target the trap muscles of the upper back and neck. They’re typically performed with a barbell or dumbbells. To perform a shrug with dumbbells or a barbell, stand with your feet shoulder-width apart and hold the weight in front of your thighs. Keeping your arms straight, lift your shoulders up towards your ears as high as possible, then lower them back down. It's important to focus on using your upper back muscles to lift the weight, rather than relying on your arms to do the work.
By strengthening the upper back muscles, shrugs help to support the weight of the head and shoulders, which can reduce the strain on the neck and upper back. Additionally, strong trap muscles can help to improve shoulder stability, which can be especially beneficial for athletes or individuals who engage in activities that require a lot of overhead movement.
Cross Body Isolated Seated Rows
Cross body isolated seated cable rows are one of my favorite exercises. They target the upper back, shoulders, and biceps. This exercise is typically performed using a cable machine, but can also be done with resistance bands or a rowing machine. To perform seated cable rows on a machine in the gym, sit with your feet firmly planted on the footrests and your knees slightly bent. Grasp the handle with one hand, and sit up tall with your shoulders down and back. Pull the handle across your body towards your chest, squeezing your shoulder blades together and keeping your elbows close to your sides. Pause briefly at the top of the movement, then slowly release the handles back to the starting position.
One of the main benefits of seated cable rows is that they can help to improve posture and reduce the risk of neck and back pain. Seated cable rows are a great exercise for improving upper body strength and muscle definition. As you get stronger, you can gradually increase the weight and reps to continue challenging your muscles and seeing results.
Lat Pulldowns
Lat pulldowns are a popular strength-training exercise that target the lats. This exercise is typically performed using a cable machine, which can be found in most gyms. To perform a lat pulldown on a cable machine, sit with your knees under the pad and grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart. Keep your shoulders flat and pull the bar down towards your chest, focusing on squeezing your shoulder blades together. Pause briefly at the bottom of the movement, then slowly release the bar back to the starting position.
One of the main benefits of lat pulldowns is that they can help to improve upper body strength and muscle definition. They can really help build a strong and aesthetic back so many people covet. As you get stronger, you can gradually increase the weight and reps to continue challenging your muscles and seeing results.
Superman
The Superman exercise targets the lower back muscles, which are often neglected in traditional back workouts. A huge benefit is that it can be done anywhere and requires no equipment. To perform the Superman, lie face down on the floor with your arms and legs fully extended. Simultaneously lift your arms, legs, and chest off the floor, holding the position for a few seconds before lowering back down to the starting position. Repeat for the desired number of reps. I’d recommend starting with around 15 reps, and increasing as you progress.
In conclusion, back exercises are an important component of any strength-training program. Whether you're a beginner or an experienced gym-goer, incorporating exercises like shrugs, seated cable rows, and lat pulldowns into your workout routine can help you to develop a strong, healthy, and functional back. They’re an essential part of my 5 day workout plan, which is my favorite one yet. By focusing on proper form and consistency, you can achieve great results and enjoy the many benefits of a strong and healthy back.
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