Back Workout

The 14 best effective back exercises to strengthen and expose your back muscles

If you suffer from back pain, the article that you have in hand will help you a lot in getting rid of this problem. These back exercises can help strengthen your back muscles, avoid injuries, and ensure your body is running smoothly. Whether during daily movements or during exercise. 

But with so many back exercises online, you may feel a bit overwhelmed, especially if you are a beginner. So I prepared a list of the best back exercises you can do to achieve strength and performance in general, so continue with me … 

Important information for you:

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

The lats muscle is the muscle located in the lower armpits on either side of your back. 

The rhomboids muscle is located in the middle of the upper back. Related articles

The trapezius muscle (or traps) that extends from your neck to the middle of your back.

The psoas muscle (or lower back), which is located in the lower back.

Well, after we got acquainted with the muscular anatomy of the back, let us move on to the strongest and best back exercises, but before starting it is necessary to remind some of the necessary things which are often neglected by everyone.

Warm up 

You can start with cardio exercises for 5 to 10 minutes to get your blood pumping and start awakening your muscles. Then perform a series of movements from five to ten minutes to prepare your back for targeted exercises. 

This routine is a great starting point. Also, if these moves cause you pain at any point, stop what you are 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 these muscles, and you can also change your training routine every two weeks to ensure good results.

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1- Resistance band pull apart exercise

Resistance band pull apart

A good exercise for starting back exercises, resistance rope is simple but effective. Choose a resistance tape that allows you to complete two sets of 15-20 repeats well. 

1- Stand with your arms outstretched. 

2- Hold the resistance tape in front of you with both hands so that the bar is parallel to the ground while keeping your arms straight.

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

4- Start this movement in the middle of your back, press your shoulder together, keep your spine straight, and slowly come back to start.

2- Wide dumbbell row

Wide dumbbell row

A very important exercise that targets the back muscles, the biceps, the triceps muscle and the shoulders. It can also be considered one of the best back exercises.

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- You should extend your arm with the dumbbell close to your knee. 

4- Keep your upper body steady, tie your back muscles, bend your arms, and pull dumbbells to your side toward your chest. 

5- Stop and squeeze the muscle a little on top. 

6- Slowly return the weights to the starting position. 

7- Repeat the exercise 10 to 12 times. In three 3 groups.

3- Barbell deadlift

Barbell deadlift

Among the most important back exercises, it uses the lower back, the straightening muscles of the spine, and the hamstrings. Dead lift with weights requires back strength. 

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

2- Keep your chest up and bend your knee slightly.

3- Keep your back straight and hold the bar with the palms of the hands in an excessive fist. 

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

5- Return to the starting position. 

6- Complete 3 sets of 12 reps.

4- 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 dumbbells close to your knees. 

4- Keep your upper body stable, tie your back muscles, bend your arms, and pull dumbbells to your side toward your chest. 

5- Stop and squeeze the muscle a little on top. 

6- Slowly return the weights to the starting position. 

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

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

5- Single-arm dumbbell row 

Single-arm dumbbell row

One of the best back exercises that targets the muscles of the retractor completely with the effect on the lower and middle traps, strengthens multiple muscles in the upper body and also works to increase physical strength. 

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

2- Spread 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 and stop directly below your chest. 

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

5- Do not carry weight that you cannot control.

6- Hyperextensions exercise 

 Hyperextensions Exercise

One of the best exercises for the back, especially the lower back or the lumbar, this exercise also works to strengthen the muscles of the spine. 

1- Lie flat on the floor. 

2- Place your arms straight with your back. 

3- Lift your upper body slowly toward the sky. Make sure to engage your heart and muscles. 

4- Keep your feet on the ground. 

5- Pause for a moment when you are on top and then slowly lower down. 

6- Complete 3 sets of 12 repetitions.

7- Good morning exercise

Good morning exercise

Another low-key exercise targeting the lower back muscle, “Good morning” gets its name because the movement reflects bending as a way of saying hello. This exercise is very easy, especially if you do it without weights.

1- Place your feet shoulder width apart at the hips. 

2- Smooth your knees, drop your torso towards the ground, and stop when it is parallel. 

3- Your back should remain straight throughout this movement. 

4- Once you reach the parallel, push through your feet and return to the start. 

5- Complete 3 sets of 12 repetitions.

8- Renegade dumbbell row

Renegade dumbbell row

A basic and important back exercise, which works to amplify the muscles of the flexor, in addition to the inner back muscles. 

1- Place two pairs of dumbbells in your hand. 

2- Your body should form a straight line from your head to your toes. 

3- Your heart must be involved throughout the movement.

4- Pull your elbow up while keeping it close to your body, then return the dumbbells to the floor. 

5- Make sure that your hips remain square on the floor. 

6- Repeat with your left arm, and so on. 

7- Complete 3 sets of 12 repetitions.

9- TRX row

 TRX row

One of the strongest back exercises requires a lot of balance and stability, you can only use your weight, the great thing about it is that it is suitable for people of all ability levels. You can do this exercise with a TRX rope.

1- Grasp the TRX handles and pull your body towards them with your arms. 

2- The more balanced your back is on the floor, the more difficult this exercise will be. 

3- Keep your back straight. 

4- Keep your elbows close to your sides. Extend your arms and go back to the start. 

5- Complete 3 sets of 12 repetitions.

10- Superman exercise

 Superman exercise

The advantage of this exercise is that it is easy and can be done with body weight only. 

1- Lie on your stomach with your arms extended in front of your head. 

2- Raise your upper and lower body from the ground to the highest height they will reach. 

3- Pause for 1 second at the top. 

4- Return to the starting position in a controlled motion. 

5- Complete 3 sets of 12 repetitions.

11- Reverse fly exercise

 Reverse fly exercise

This exercise works to strengthen the rump muscles, the inner muscles of the back, and the shoulders. 

1- Hold the dumbbells in each hand and bend forward to the waist so that your torso forms a 45-degree angle with the ground, allowing the dumbbells to move well. 

2- Bend your elbows slightly, then raise your arms up and out and press your shoulder at the top. 

3- Slowly return to the starting position while controlling the weights. 

4- Complete 3 sets of 12 repetitions.

12- Pull-up

 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 with an overhand grip with your hands wider than the shoulders. 

2- Raise your feet off the ground or place them on the aid bar, then pull your body to the bar by bending your arms and pulling your elbows toward the floor. 

3- Once you cross your chin over the bar, extend your arms to lower your body down. 

4- Complete 3 sets of 10 repetitions.

13 – Pulldown

Top 14 Effective Back Exercises to Strengthen and Expose Back Muscles 1

One of the most important back exercises that you must include in your training program, as it strengthens and amplifies the back muscles, especially the abdominal muscle.

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

2- Pull up to the chest, and back until the flexor muscle is completely extended.

3- Keep your back straight, always focusing on the muscle well.

4- Complete 3 sets of 12 repetitions.

14 – Cable row exercise

14 best effective back exercises to strengthen and expose your back muscles 2

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

1- Hold the cable and straighten your feet on the bases.

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

3- Always keep your back straight.

4- Do the movement slowly.

5- Complete 3 sets of 12 repetitions.

Do not do this exercise with the intention of warming up to avoid injury.

summary:

There are many benefits to strengthening your back, the most important of which is helping you to live your daily life in an easier way. These exercises will provide you with everything you need to work better and have a stronger back. always remember.. 

As you progress through these exercises continue to challenge yourself by adding weight or resistance, but do so with caution. If you have back problems, consult your doctor or physical therapist before continuing.

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