Many of you would be trying to achieve a stronger back. However, you may want to understand how to go about making the same happen. Although, a person’s back may not seem to be that important for a few, it is one of the areas of your body that can be given the desired attention. Many of you may train your other muscles such as the abs, chest, arms or your shoulders. But, when there is a workout involved, you could start paying enough attention to performing back exercises, just like you would do for any other muscle groups. Many benefits are foreseen by training your back muscles such as helping you to gain enough strength to lift more weight, apart from helping you avert any kind of injury that may affect your back.
Following are some of the back exercises that individuals can add to their workout routine in order to strengthen their back:
1. One-Arm Dumbbell Row:
This is one of the compound exercises that individuals can add as a part of their dumbbell workout. As an individual performs the movement using the dumbbell, both the upper and lower back muscles are targeted, in addition to the hips, forearms and shoulder muscles. While doing the one-arm dumbbell row, your back, apart from your arms and shoulders are engaged. By doing this back exercise, there is an improvement in the blood flow throughout the body, apart from you being able to burn a good amount of calories.
Equipment Required:
• A pair of Dumbbells
• Flat Bench
How to do this exercise?
• Start off by holding on to a dumbbell in one hand and keep your feet at least hip-distance apart.
• Now, go a step behind and get into a lunge position.
• You must bend your front leg softly with your knee kept in line with the ankle and your back leg straight.
• Start tilting a bit forward and rest the free hand onto the front thigh.
• The belly button should be squeezed in onto the spine to keep your core tight.
• The dumbbell must be lowered to the ground, till you are able to get a complete extension at your elbow.
• Start with the motion of the dumbbell upwards by sliding the shoulder blade on to your spine. Subsequently, start lifting the weight upwards on to your torso by raising the elbow to the top.
• The shoulder blade should be squeezed in and towards the center of your back. While you are completing the movement, the dumbbell must be placed in line with the chest, while the elbow points up on to the roof.
• You have completed one rep.
• After performing the desired number of reps on one side using your arm, you can switch to the other side and repeat the same number of reps with your other arm.
For those who are training for weights for the first time, they can first use lighter weights.
You can try and do about 3 sets comprising of 10 reps each. You can rest for a minute after completing each set.
2. Inverted Row:
This is one of the remarkable back exercises that can be done by individuals who are trying to increase their muscle mass as well as strength. The upper back as well as your shoulder muscles is strengthened by doing this exercise. By performing this exercise regularly, it helps build muscles and helps you in achieving a good physique.
Equipment Required:
• Barbell or Smith Machine with a bar.
How to do this exercise?
• First, you must get the Smith Machine bar adjusted at a height that is slightly higher than arm’s length from the ground.
• Now, start lying under the bar by keeping both your body and legs in a straight position.
• Hold on to the bar firmly with an overhand grip and placed slightly broader than shoulder width.
• Start breathing out and pull your chest upwards on to the bar, as you keep your legs and body in a straight position.
• Now, continue to hold for a few seconds and start squeezing the back muscles.
• Start breathing in as you begin to lower the body, till the arms and shoulders are extended completely.
• You have completed one rep.
You can try and do at least 3 sets comprising of 8 reps every day.
3. Chin-Ups:
This is one of the well-known back exercises that help you work and strengthen your back muscles, particularly your lat muscles. Moreover, it also helps you increase your grip strength as well as your posture. The muscles that are involved in stabilizing the spine are also strengthened in the process. This exercise would also help individuals lower their chances of being affected by any back pain or injury.
Equipment Required:
• A Chin-Up Bar
How to do this exercise?
• Start by standing below a chin-up bar that should be placed at a height above your shoulders.
• Place your hands on to the bar, while your palms face your body and firmly grip the bar with your hands placed shoulder-width apart.
• Now, by using the strength of your upper arms, start lifting your body on to the bar and stop once your chin is at a position above the bar. Your elbows should be completely bent.
• Start lowering yourself again in a controlled manner, till the arms get into a straight position.
You can try and do about 2-3 sets comprising of 10 reps each.
4. Deadlift:
This is one of the wonderful back exercises that helps in strengthening your back muscles. Moreover, this exercise activates both your upper and lower body muscles. When you are performing the deadlift, all your muscles are worked, be it your shoulders, forearms, back, legs and so on. In fact, an individual’s entire body is worked while doing the deadlift. The back muscles actually help in keeping the spine neutral. While doing this exercise, the back muscles of individuals contract, in order to keep their spine neutral. Deadlift primarily works your glutes and hamstrings, apart from helping you straighten your hips. If you are able to perform this exercise correctly, it can even protect you from any injury or pain that may have occurred in your lower back.
Equipment Required:
• Barbell
• Few Bumper plates
• Olympic Barbell Collars
How to do this exercise?
• Start by standing with your feet at about hip-width apart.
• The bar must be placed just above your mid foot.
• Now, start breathing in and keep your core tightened all through your body.
• Now, begin by bending over and hold on to the bar by having a shoulder-width grip.
• Keep your knees bent till your shins come into contact with the bar.
• Now, start lifting your chest upwards and keep your lower back onto a straight position.
• Inhale and continue to hold your breath and stand up with the weight.
• Continue to hold on to the weight for a few seconds by keeping your knees and hips locked.
• Now, bring the weight back on to the floor by moving the hips backwards, as you are bending your legs.
• You can rest for a few seconds while going to the bottom.
• You have completed one rep.
You can try and do about 3 sets comprising of about 5 reps each, by resting for a minute or two between each set.
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Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
