Whether lifting bags of groceries, going upstairs, or squatting down to pick up something off the floor, we use our backsides to carry out the most complex and simplest tasks. The back is literally involved in every movement. Even if you aren’t doing a “back exercise“, the back is still anchoring and stabilizing to support all arm gestures, core exercises, balance work, and leg moves.
Working out your posterior is key if you’re looking to fix back pain, improve your athletic abilities, or look better from behind. A strong back enables you to work more efficiently and get more out of moves like plank, bicep curls, and even cardio exercises like running or speed skating.
The exercises below target a combination of back muscles, including Lats, Traps, and spine, to build a better and stronger back.
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Resistance Band Pull-Apart
- Stand with arms extended. Hold a resistance band taut in front of you with both hands, so the band is parallel to the floor.
- Keeping arms straight, pull the band to the chest by moving your arms out to the sides. Initiate the
- Movement from your mid-back, squeeze your shoulder blades together, and keep your spine neutral. Slowly return to the starting position and repeat.
Perform 1–3 sets of 8–12 reps.
Lat Pulldown
- If you’re using a machine, position the pad, so it’s touching your thighs. Stand up, grab the bar with hands wider than shoulder-width apart, and then sit back down.
- Begin to pull the bar down toward your chest, bending your elbows and pointing them toward the floor. Engage your upper back and mid-back throughout the move. Keep your torso straight, and don’t allow yourself to lean back.
Complete 1–3 sets of 8–12 reps.
Wood Chop
- Grab a dumbbell or medicine ball with both hands. Hold it overhead with arms straight.
- Rotate your hips to the left and bring the dumbbell or ball down to the outside of your left knee in a sweeping movement.
- On the ascent, twist your trunk back toward the right and, keeping your arms straight, bring the dumbbell or ball back up above the right side of your head in an explosive but controlled movement. This movement should mimic a chopping motion, hence the name.
Complete 1–3 sets of 8–12 reps on each side.
Barbell Deadlift
- Stand behind a barbell with feet shoulder-width apart.
- Keeping your chest lifted, begin to hinge at your hips and slowly bend your knees, reaching down to pick up the barbell. Keep back straight and grasp the bar with both palms facing you.
- Keeping feet flat on the floor, push back up to a standing position. Your back should remain straight throughout the movement, and your shoulders should be down and back.
- Return to the starting position, pushing your hips back and bending your knees until you bring the barbell back toward the floor.
Complete 1–3 sets of 8–12 reps.
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