Your back muscles constitute as one the body’s most major muscle group, which means targeting it during exercise is an effective way to boost metabolism and shed some extra fat. Additionally, your back muscles play an integral role in all kinds of compound exercises, maximizing your overall strength and muscle building potential.
Here is a list of some muscle building exercises for your back that you should include in your workout routine:
Pull ups are a great way to build upper-body muscles as movement primarily targets the biceps, the back and your lats. Rest assured the exercise is not just designed only for athletes and gymnasts; it is for everybody who wants to a strong core and upper-body strength. . Here’s how you can do a basic pull up:
1. Grab the pull up bar with your arms fully extended with your palms facing outwards.
2. Slowly pull your entire bodyweight until your chin is slightly over the bar. You may cross your feet to keep your bodyweight centered.
3. Now, slowly, lower yourself in a controlled manner to target the muscles harder, preparing yourself for the next pull.
4. Once you have resumed the start position and your arms are extended again, it is time for another pull up.
5. Do 3 sets of 10 reps for stronger back muscles
Chin ups are a similar exercise to pull ups that targets almost every muscle in your back. The primary difference between a chin up and a pull up is the fact that in a chin-up, your palms will be placed inwards instead of outwards. Apart from building a strong back, this exercise is also an effective way to shape biceps. Here’s how you can do a basic chin up:
1. Grab the pull up bar with your palms facing the torso.
2. Try to keep your torso as straight as possible while sticking your chest out and creating a curvature on your lower back.
3. Now pull up the torso until your head is about the same level as the pull up bar. Concentrate on exercising your bicep muscles while performing the movement, keeping the elbows close to the body.
4. After contracting the muscles in the biceps, slowly lower your torso, resuming back to the starting position.
5. Do 3 sets of 10 reps for stronger back muscles and biceps.
If you are a beginner and do not have the strength to perform a chin up, consider using a pull-up assist machine at the gym. These machines are designed to help push your bodyweight. Additionally, you may also ask a spotter to hold your legs up while you are performing the exercise.
The Inverted Row is an effective compound exercise that strengthens your upper back muscles, especially the rhomboids and the trapezius. The exercise also plays an integral role in developing and toning your arms. The inverted row is a great alternative for people who are too weak to perform pull ups. Here’s how you can do a basic inverted row:
1. Start off by positioning a barbell on a rack, setting the waist-height. You may also opt for a smith machine.
2. Grip the bar, maintaining shoulder-width distance. Keep your body straight with your arms fully extended and your heels on the ground.
3. Start flexing the elbows, slowly pulling your chest towards the bar. You must retract your shoulder blades as you perform this movement to reap maximum benefits.
4. Stop at the top of this motion and resume the starting position.
5. Repeat the exercise and set a desired number of repetitions.
Hyperextensions are considered as one of the best core strengthening exercises that defines and builds the lower back muscles. Hyperextensions are also known as back extensors since they train your lower back, specifically the erector spinae that plays an integral role in extending your spine. Apart from increasing muscle mass, strengthening the core muscles helps overcome and manage back pain.
As the back muscles get stronger, they become rigid enough to support the spine, thereby improving your posture and relieving pain. Here’s how you can do a basic hyperextension:
1. You will need a hyperextension bench for performing this exercise.
2. Lie face down on the bench while securely tucking your ankles under the foodpads.
3. Adjust the upper pads so that your upper thighs remain flat across the wide pad. This provides you ample amount of room to bend at the waist without any restrictions.
4. Keeping your body straight, cross your arms in front of you or place them behind your head. For extra resistance, you may also hold a weight plate under your crossed arms.
5. Slowly start bending at the waist, keeping your back as flat as you can. Continue moving forward until you feel your hamstring stretching. The key is to go as far as your body allows you to without rounding the back.
6. Now slowly raise your torso and repeat the exercise. Try not to arch your back and do not swing the torso at any point during the exercise to protect the back against serious injuries.
7. Repeat according to desired numbers of repetitions.
This exercise can also be performed without a hyperextension bench but then you will require the assistance of a spotter. Additionally, the stiff-legged deadlift is a great alternative to this exercise in case you cannot find a spotter.
The Bottom Line
These are some of the best back muscle building exercises that will keep your muscles in good shape. Apart from getting enough exercise, eat a healthy diet and get enough sleep for faster and more effective results. Additionally, know when to stop and do no strain your muscles as it can result in some dangerous injuries. Good luck!