Paying attention to your back muscles when you are working out will result in a long list of benefits. First, sculpting a bigger back will help you stand taller, which is great for people who tend a hunch little bit like a caveman, preventing them from standing tall and straight.
Secondly, targeting your back muscles will help you stabilize your shoulder joints, allowing you to lift heavier weights. After all, the stronger your shoulders are, the more weight you will be able to lift.
Back exercises are also great for bigger arms and for boosting your metabolism. The more you train your muscles, the more calories you will burn. Now, are you ready to start working on your back more? Here are some exercises you should include in your daily workout routine for a more sculptured and muscular back.
LAT Pull Downs
The LAT pull down is a fairly simple exercise and does not require a lot of technique and expertise to perform. The LAT is considered as one of the best exercises for increasingly muscles and most of body builders and fitness freaks swear by it. To get the most out of the exercise, set a low and controlled temp at first. You will have to go to the gym to perform this exercise since you need a lat pull down machine. Here’s how you can perform the LAT Pull Down:
1. Sit on the LAT machine and grab a firm hold for the bar with an overhand grip that is a little bit wider than the normal shoulder grip.
2. Keep your arms completely straight with your torso upright.
3. Gradually pull your shoulder blades back and down, bringing the bar towards your chest.
4. Pause, slowly resuming back to the starting position.
5. Complete 8 to 12 reps. Ensure your upper body remains in the same position from start towards the end.
When it is performed correctly, the dead lift is one of the best back exercises of the lot. As you lift and put down weights, your back muscles that consist of erector spinae, traps, rhomboids, lats and rear deltoids, all fire up to keep your torso straight, preventing your lower back from going into a curvature. Additionally, the integration of muscles involved when you are lifting heavier weights increases strength and overall muscle mass.
Dead lifts are also considered as one of the manliest exercises since it requires the use of your major muscle groups. However, it is recommended you seek the advice of a professional before you attempt to perform dead lifts, especially if you are suffering from a health concern. Here’s how you can perform a basic dead lift:
1. Attach weights to the barbell according to your strength and fitness level.
2. Keep your feet shoulder width apart from the bar. Point your feet slightly outwards to improve balance.
3. Grab the barbells with your hands shoulder width apart, keep your arms straight. Both of your hands should not face the same direction as it will result in poor grip. So take an undergrip and an overhand grip.
4. Now squat down, bending your knees while trying to keep your back and hips straight.
5. While keeping your back naturally arched, pull the torso up and thrust your hips forward as you slowly stand up with the barbell. Your abs should remain tight during the entire lift. Do not lift the barbell any higher than above your hips.
6. Slowly lower the barbell while keeping your back straight onto the floor and resume the starting position.
You are probably surprised to see a variation of a squat on the list. Front squats are a great way to build your upper back. The core exercise not only strengthens your core, but also improves flexibility, helping you sculpt a strong back with powerful thighs and abdominal muscles.
Squatting with a barbell improves the standard squat exercise by adding resistance, resulting in a much better workout. Performing front squat exercises will help improve posture and will decrease the risks of injuries. Here’s how you can perform the variation of the squat:
1. Adjust the bar on the rack to suit your height. Once you have set the correct height and the bar has been loaded, place your arms under the bar, keeping your elbows high with your upper arms slightly parallel to the ground, allowing the bar to roll onto your fingertips.
2. Gradually lift the bar off the rack while pushing your legs, keeping your torso straight at the same time.
3. Now step away from the rack, keeping shoulder width distance, with your toes slightly pointed outwards. Remember to keep your head up the whole time as looking down may keep you off balance.
4. Without letting your elbows push downwards, gradually lower the body by bending your knees and pushing your hips back so that your thighs are parallel to the floor.
5. Resume the starting position and repeat.
Note: This exercise should not be taken lightly. People who suffer from back issues are recommended to substitute the exercise with the dumbbell squat variation instead. Even if you have a healthy back, ensure you perform the exercise properly to avoid injuries. Additionally, be cautious about the amount of weights you use and if in doubt, use fewer weights. The front squat is a perfectly safe exercise if it is performed properly, safely and under supervision.
The Bottom Line
Incorporate these highly effective back exercises to your daily workout routine for better results. Exercising your back muscles is essential to keeping the body aligned in its optimal position. Good luck!