Tips for Maximizing Your Back Exercises

Learn a variety of back exercises, get tips to maximize those back exercises, and increase the effectiveness of training.
Tips for Maximizing Your Back Exercises

Last update: 15 October, 2018

To be able to get the maximum benefit from your back exercises, it’s very important to understand which muscles you need to work. The main back muscles are: trapezius, latissimus dorsi, greater round, deltoid, rhomboid, infraspinatus, and lumbar triangle.

Different back exercises

– Supine flexion: lay on your back with your knees bent, and your feet resting on the floor. Support the spine, rest your arms at the sides of your body, with your elbows flexed to a 90 degree angle. The movement consists of pressing down with the elbows, so that you can lift your back and shoulders off of the floor.

– Rope climbing: this exercise requires a lot of strength in the forearms. However, you can also use your legs to assist you. This exercise increases the strength in your back, since it is similar to a pull-up.

– Dead weight to one leg: when making this movement, keep your back straight, and knee flexion to a minimum. You will be exerting a lot of pressure on your lumbar region. This is because the lumbar will be solely responsible for bringing the body to the upright position.

-Flexions on the bridge: bring your head to the ground and make the bridge position. This back exercise is complete, as it activates the upper part of the back and the shoulders.

-Plank on elbows: always keep your back and legs straight during this movement. This is necessary because of the constant activation in the spine. It’s an excellent exercise to improve strength in the lower back.

Woman doing plank and back exercises.

-Ice cream makers: without flexing your hips or knees, extend your elbows, with your head back and your feet forward. Remain in the front lever position for a few seconds until you flex your elbows, then, hold the position.

Here are some tips to maximize the effectiveness of back exercises:

Tips for back exercises

-The muscle fibers that make up the dorsal, respond very well to a medium number of repetitions. However, the trapezoids are a postural muscle, and are formed by slow fibers. These muscles respond better to a higher number of repetitions.

-Use the correct positions: when you do rowing or pull-ups, your chest should be pushed out, your shoulders should be down, with your head high and your stomach tight. Thus, your posture will be correct to carry the weight, without damaging your shoulders or other muscles.

Woman doing back exercises and stretching.

-Don’t use too much weight: choose a weight that allows you to make the range of repetitions that you want, but also allows you to do one to two more. Doing extra repetitions for as long as you can, is always advisable.

-Connect the mind with the exercise you are doing: without a proper muscle-mind connection, you won’t have the same success in activating the back muscles. Learn how to engage your upper and middle back muscles. It is essential to focus on the muscles that you are using, and in this way, you’ll be able to reach your goal.

Knowing all of this information and understanding about the back muscles, gives you a range of exercises that you can do in an optimal way. Go for it and exercise your back today!

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.