When working out, it’s important to focus on the specific muscles that you’re trying to strengthen. Focusing on certain muscles will not only help them grow stronger but will also aid in correcting any imbalances between your different muscle groups. However, one muscle group that often gets overlooked is the back muscles. There are a lot of great exercises for back strength, and this article is going to give you some of the best ones so that you can work towards building a strong back!
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Lat Pulldown
Lat pulldown is an excellent exercise for building back strength because it targets the latissimus dorsi. This muscle is responsible for functions such as extension and rotation at your shoulder and flexion, adduction, and horizontal abduction of your shoulder joint. To do this exercise, you’ll need to sit down on a pulldown machine with a V-bar. Next, grab the bar with your arms shoulder-width apart and pull it down towards the bottom of your chest while squeezing your shoulder blades together. You can either perform reps for this exercise or hold the weight at your chest for up to ten seconds, then release slowly back to starting position.
One-Arm Dumbbell Row
The one-arm dumbbell row is another great exercise to build back strength. It targets the latissimus dorsi as well as helps with increasing your core and leg strength. To do this, you’ll need to grab a dumbbell that’s about five pounds heavier than what you would use for regular rows. Next, bend your knees and lean forward so that your body is at about a 45-degree angle. At the same time, keeping your back flat, row the dumbbell to the side of your torso. You do this by squeezing your shoulder blade and pulling it towards you. Make sure never to swing or jerk during this exercise. Instead focus on using slow and controlled motions for each rep.
Overhead Press
Doing overhead presses is a great exercise for building back strength. The reason for this is because it specifically targets the trapezius muscles. These are responsible for functions such as elevation of your shoulders, adduction of your shoulder, and rotation of your scapulae. You will need to stand up straight with your feet about hip-width apart to execute an overhead press. Next, hold a barbell straight above your head with your palms facing forward. Then, slowly press it over your body until your arms are at full extension.
Once you’ve reached the top, make sure to squeeze your shoulder blades together by tucking them down towards the small of your back. Keep in mind that this is not an exercise where you want to use too much weight. If you do, there’s a chance that you could injure yourself.
Reverse Fly
The reverse fly is a great exercise to build back strength because it targets the posterior deltoid and the trapezius muscles. The posterior deltoids are responsible for functions such as external rotation and abduction of your shoulder joint. As well as the trapezius muscles which allow your scapula to rotate and elevate. To do the reverse fly, you’ll need two dumbbells that are about five pounds each.
First, hold the weights so that they hang at arm’s length and bend forward at your hips until your midsection is parallel with the floor. Make sure to keep your back flat and your arms straight. Then, lift the weights out to the side until they are at shoulder height. The key with this exercise is to focus on squeezing your shoulder blades together by using your back muscles instead of just moving your arms.
Seated Cable Row
The seated cable row can also be a helpful exercise for building back strength because it targets the trapezius, rhomboid, and latissimus dorsi muscles. These are responsible for functions such as elevation of your shoulder blades, extension, and rotation of your scapulae. As well as flexion and horizontal abduction of your shoulder joint. To do a seated cable row, you’ll need to sit down on a seat that has a V-shaped support. Next, grab the cable pulley bar with your arms shoulder-width apart. Then, pull it towards your torso by squeezing your shoulder blades down and back until your elbows are at about 90 degrees.
Bent-Over Barbell Row
The bent-over barbell row is essential to add to your back muscle routine at the gym. The reason its helpful is because it targets the trapezius, rhomboid, latissimus dorsi, erector spine, and posterior deltoid muscles. These are responsible for functions such as elevation of your shoulder blades, the extension of your spine, rotation of your scapulae, and flexion. As well as horizontal abduction of your shoulder joint, and adduction and medial rotation.
To do this exercise, you’ll need to bend over at your hips with a barbell placed on the floor in front of you. Hold the bar with an overhand grip that is slightly wider than shoulder-width apart. Then, lift it by pushing your torso back until your arms reach full extension. Make sure to squeeze your shoulder blades down and back as you do this.
Conclusion
The best exercises to build back strength include a variety of movements. This is because each targets specific muscles responsible for building back strength. These exercises will help you reach your goal of building back strength in no time. Just make sure you are doing each exercise in combination with other exercises on this list. So you are working every muscle in your back. The key is for any workout is to start with low weight until your body gets comfortable with the different motions. Then slowly work your way up to heavier weight!
