Back Exercises that you should Include in your Routine

5th October 2019
If you want to train your back muscles, the following exercises are ideal to achieve it. Take note and choose your favorites to add them to your routine!

On many occasions, the back muscles aren’t trained properly. However, its importance translates into the ability to perform weight exercises and effectively train other muscle groups. To remedy this error, here are the best back exercises that you should include in your routine.

The muscle groups in the back certainly represent a crucial area for functional and athletic movement. While it’s true that a well developed back is attractive, it can also help achieve a healthy and balanced physique.

You should execute back exercises regularly; once or twice a week with moderate loads and a precise technique. If you want to make sure you get the most out of these workouts, it’s essential to consider not only what you do in the gym, but also what you do outside of it. Among other things, this includes stress management, sleep, and diet.

A strong back is crucial for most of the gym exercises and it’s also the key to maintaining good posture in your daily life. In spite of everything, sometimes, athletes are tempted to add unnecessary weight to their load. This can be counterproductive for back muscles to grow and it increases the risk of injury.

The best back exercises that you should include in your routine

In any case, it’s possible to build a bigger and stronger back if you carry out the following exercises. Incorporate them into your routine!

1. Seated row

This is a great exercise if you want to strengthen your middle and lower back. Strengthening this area is ideal for achieving good posture and protecting the spine.

To perform this first exercise, you must sit on the cable machine and lean forward slightly. Choose a neutral grip and pull in the direction of your body. Make sure to lower your elbows towards your hips.

Contract at the end of the repetition and return to the beginning, always under control. Remember to avoid pulling to highly towards your chest since it would eliminate the tension in your upper back.

Having a strong back is very important.

2. Back exercises that you should include in your routine: Romanian deadlift with dumbbells

The Romanian deadlift with dumbells is one of the best exercises to tone your back muscles and it’s also ideal for training your lower back and legs.

Its procedure is simple: to start you must place your feet shoulder-width apart. Hold the dumbbells in front of your thighs, palms facing your body.

Keeping your abdomen contracted and your back straight, lower your hips and push your buttocks backward. Carefully lower the torso as well until the weights pass the knees or when you feel a stretch in your hamstrings. 

Once you’re in that position, push your hips forward and get back to your initial standing position. It’s better to perform this exercise at the beginning of your workouts when you are fresh. Thus, you can avoid injuries that may arise from improper technique.

Proper technique is crucial when it comes to weight lifting.

3. One-arm dumbbell row

This exercise involves many of our back muscles. To do this, simply place one arm on a bench to maintain balance and grab a dumbbell with the other. Keep your torso firm while you bend your elbow and use your back muscles to lift the dumbbell.

You should start by standing up straight, holding a single dumbbell in your right hand. Place your left hand on a bench to maintain balance. Then, bend forward until your torso is almost parallel to the ground. Keep your core tight and your feet shoulder-width apart while doing this.

This exercise involves lots of back muscles.

4. Pull-ups, one of the traditional back exercises

Pull-ups are an advanced bodyweight exercise and one of the most effective for increasing strength. To do them, you must take the bar with your hands placed slightly wider than your shoulder width.

Subsequently, contract your buttocks and abs to keep your abdomen stable. To begin, force your elbows toward your hips to lift your chest to the bar. 

On the bar, squeeze your muscles tightly at the top of the movement, keeping your elbows back, facing downward to maximize the muscle activation of the repetition. Then, slowly lower your body to the starting position. 

You need to be in good shape to do pull-ups.

The longer the muscles are under tension, the greater the benefits you’ll get from each set. Once you master the technique, increase the load by hanging a belt with weights around your waist or holding a dumbbell between your feet.

Before finalizing, it’s worth mentioning that in regard to general physical exercise and bodybuilding, you must first concentrate on the technique. Once you do that, keep in mind that if you don’t strengthen your back, you won’t reach your maximum performance potential and you may suffer injuries that will prevent you from training altogether.

 

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  • McGill, S. M. (1998). Low back exercises: Evidence for improving exercise regimens. Physical Therapy. American Physical Therapy Association. https://doi.org/10.1093/ptj/78.7.754