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Full Guide to Strengthen Back Muscles at Home – Top 8 Exercises

The muscle and the mind must become one. One without the other is zero”

If you want large and prominent back muscles, the article in your hands will help you a lot in that. These back exercises can help strengthen and stretch your back muscles, avoid injuries, and ensure your body runs smoothly. Whether during daily movements or during exercise.

But with so many back exercises available online, you may feel a little tired, especially if you are a beginner. So, I have prepared a list of the best back exercises that you can do to achieve strength and performance in general, so follow along with me…

Secrets of Back Muscles Exercises

Back Muscles Exercises
Back Muscles Exercises

When we talk about the back muscle, we mean those basic muscles in the back, which include:

  • The lats muscle is located in the area under the armpits on either side of your back.
  • The rhomboids muscle is located in the middle of the upper back.
  • The trapezius muscle (or traps) extends from your neck to the middle of your back.
  • The lumbar muscle or (lower back), which is located in the lower back.

Well, after we got acquainted with the muscular anatomy of the back, let’s move on to the strongest and best exercises for the back, but before starting, we must mention some necessary things that are often neglected by everyone.

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  • Warm up

You can start with 5 to 10 minutes of cardio to get your blood pumping and start to wake up your muscles. Next, perform a five- to ten-minute series of motions to prepare your back for the targeted exercises.

This routine is a great starting point. Also, if at any point these moves are causing you pain, stop what you’re doing and rest.

  • Movements

Choose three to five of these exercises to create your own back exercise program, which you can do twice a week (or more) to reach your goals. Aim to reach all of the muscles we mentioned, and you can change your training routine every two weeks to ensure good results.

  1. Pull-up
Pull up exercise
Pull up exercise

One of the most popular back exercises, this exercise requires a lot of strength. Bring reinforcements if you can’t do this exercise:

1- Stand under the pull-up bar and pull it up with an overlapped fist, with your hands wider than shoulders.

2- Lift your feet off the floor or place them in the assist bar and then pull your body into the bar by bending your arms and pulling your elbows toward the floor.

3- Once your chin is crossed over the crossbar, extend your arms to lower your body.

4- Complete 3 sets of 10 repetitions.

  1. Chinups exercise
Chinups exercise
Chinups exercise

The same exercise as the first except that the palm of your hand is directed towards your face. This exercise depends on the strength of the biceps muscle and may be easier for some people.

  1. Pulldown exercise
Pulldown exercise
Pulldown exercise

One of the most important back exercises that you must include in your training program, as it strengthens and inflates the back muscles, especially the deficient muscle:

1- Hold the bar with a medium grip, and stick your legs well into the machine.

2- Pull to the top of the chest, and return until the constrictor muscle is fully extended.

3- Always keep your back straight and focus on the muscle well.

4- Complete 3 sets of 12 repetitions.

  1. Cable row
Cable row
Cable row

This exercise is very important for the back and should not be neglected, it works to amplify the internal muscles of the back and the lower traps muscle:

1- Grab the cable and put your feet on the bases.

2- Pull toward your stomach, gradually bringing out the chest, then slowly return.

3- Always keep your back straight.

4- Do the movement slowly.

5- Complete 3 sets of 12 repetitions.

  1. Barbell deadlift
Barbell deadlift
Barbell deadlift

Among the most important back exercises are the lower back, the erect spinal muscles, and the hamstrings. Deadlift with weights requires back strength:

1- Stand behind the bar, keeping your feet shoulder width apart.

2- Keep your chest elevated and your knee slightly bent.

3- Keep your back straight and grab the bar with your palms pointing into an over-fist.

4- Push up while keeping your feet flat on the floor.

5- Return to the starting position.

6- Complete 3 sets of 12 reps.

  1. Two-arm dumbbell row
Two-arm dumbbell row
Two-arm dumbbell row

A very important exercise that targets the back muscles well.

1- Hold a dumbbell in each hand, keeping your feet shoulder width apart.

2- Bend your knee slightly and bend your torso forward at the waist.

3- Your arms should be extended with the dumbbells near your knees.

4- Keeping your upper body still, engage your back muscles, bend your arms, and pull the dumbbells to your side toward your chest.

5- Pause and squeeze the muscle a little at the top.

6- Slowly return the weights to the starting position.

7- Repeat the exercise 10 to 12 times in 3 sets.

This exercise is one of the most important back exercises, do not forget to include it in your training program.

  1. Single-arm dumbbell row exercise
Single-arm dumbbell row exercise
Single-arm dumbbell row exercise

It is one of the best back exercises that targets the muscles of the entire deformed with the effect on the lower and middle traps, it strengthens multiple muscles in the upper part of the body and also works to increase physical strength:

1- Place your knees on a flat chair with your back looking straight.

2- Stretch your back well. Let your arms hang straight and make sure your neck is in line with your back.

3- Bend your elbow and pull the weight up toward your chest, stopping just below your chest.

4- Return to the starting position and repeat the movement 10 times in 3 sets.

5- Do not carry a weight that you cannot control.

  1. Resistance band pull apart
Resistance band pull apart
Resistance band pull apart

A good exercise to start back exercises, the resistance rope is simple yet effective. Choose a resistance band that allows you to do two sets of 15 to 20 repetitions well.

1- Stand with your arms extended.

2- Hold a resistance band in front of you with both hands so that the band is parallel to the floor, keeping your arms straight.

3- Pull the bar to your chest by moving your arms to your sides.

4- Start this movement from the middle of your back and press your shoulders together, keeping your spine straight and then slowly come back to start.

References:

Davis, N. (2021, September 27). No More Backaches: 15 Great Moves for a Stronger Back. Healthline. https://www.healthline.com/health/fitness/back-strengthening-muscles-posture

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