Without a big and strong back, you might not go far in lifting or athletic endeavors. The back muscles are essential to twisting your torso, pull your arms in and down from overhead, then, most importantly, stabilize your spine. When you train your back muscles, you’ll be more efficient at twisting and pulling motions in general. More so, a stronger and bigger back can help you bench press and deadlift more weight well enough.
Why is A Powerful Back Development Important?
Moving forward, you should learn more about why back training is important and how to fit it into your routine. However, you can do pull-ups for better lats – which is the main muscle in your back. Here is a list of back exercises for you to work into your routine;
The deadlift is one of the best compound exercises. You could add serious amounts of muscle mass and strength to your back – as well as your hips and hamstrings. The deadlift can stress the back using light to heavy loads and more so, can often be trained in larger loads and volumes, in turn giving you special training.
How to Do the Deadlift
All you have to do; if you want to do an effective deadlift is stand in front of a loaded barbell, with your feet and shoulder-width apart, your hips should be back and flat. Your knees should be slightly bent to allow you to grip the bar very tight and slightly wider than your shoulder-width.
Keep your back flat, chest up, tighten your back muscles, then, in turn, straighten your arms as you load the pull. With everything locked in, combative, push your legs onto the floor as you pull your chest and shoulder upwards at the same time, lift the bar to your hip.
Pulling your body weight creates a certain level of instability that builds your core muscles to stabilize your body. If you’re heavyweight, then you still have a lot of weight. It’s nice when you need pieces of equipment to do an exercise. In this case, you only need to exercise with a pull-up bar.
How to Do the Pull-ups
Hold an overhead grip on the bar, a bit wider than shoulder-width. As the shoulder blades squeeze together, contract the upper back and core as you start the pull-up. Pull your chin above the bar level.
- Bent-over Row
The bent-over row is more like a set of exercises. If you have kettlebells and dumbbells, you can stick with the traditional barbell. Hinge at your hips to row the weight to your stomach, then you can isolate the main muscles in your back — the traps, lats, and rhomboids. Just like the deadlift — you can also load this movement up with more weight on other back movements — with this you’re able to stimulate your muscles for greater growth strength gains.
How to Do the Bent-over Row
A bent over-row is similar to a deadlift – stand with your feet shoulder-width apart in front of a loaded barbell. Move your hips until your torso is parallel to the floor. Grab and grip the barbell. Lean back, so your weight is rested on your heels, then row the barbell, thus leading the pull with your elbow – until it can touch your belly button.
- Single-Arm Row
The single-arm row dumbbell row is a one-sided row variation that increases the strength of your upper back, correct muscular asymmetries, and hypertrophy. More so, it can help in increasing your arm and grip strength.
How to Do the Single-Arm Row
Stand beside a bench in a way that it’s parallel to you. Place the same-side hand and knee on it, then firmly place your other foot onto the floor. Reach down with your hand that’s free and grab a dumbbell. Stay in a neutral position and your back and head flat. Row the dumbbell to your side until your elbow elevates your torso. Try doing all of your reps on one side and then switch.
- Bonus: Inverted Row
The inverted row exercise is a bodyweight movement that can build not just your back, but your arm. The inverted row is easy to do since; you’re not rowing your complete bodyweight. This is nice for beginners to build up both their back strength and more so, their body control.
How to Do the Inverted Row
Place a bar in a rack in a way it’s stable. Lay down underneath it, and your hands should reach the bar. Adjust the height as needed. With your feet on the ground and the body set in a plank position, grasp the bar firmly, then pull your shoulder blades together, and put the body in a hollow position. Pull the sternum to the bar and make sure to keep your elbows from flaring out and your shoulders from falling forwards.