When it comes to back building exercises, there are 5 awesome exercises that come to mind above all others. This is one of the areas that many people neglect, unless they’re working other areas of their bodies that incorporate the back muscles. The key to working this area is to do it in moderation.
One of the things that I see happen quite frequently is trying to go to heavy with back exercises. Then most of the time what happens is that some ends up pinching something in their lower back. Depending on the severity of the pain, that person could be out much longer than they want too, so practice caution
- Chin ups and pull ups
- Bent over rows
- Barbell deadlifts
- Single arm dumbbell rows
- Barbell Shrugs
Before you begin though, you have to understand the anatomy of the back and the different areas that make up the back. So if you feel weak in a certain area, by knowing the anatomy you can get a better understand at what you need to do to strengthen those areas. The areas of the back are as follows:
- Lower Back (Lower Trapezius)
- Middle Back (Rhomboids)
- Lats (Latissimus Dorsi)
- Traps (Trapezius)
These are keys to effectively building and maintaining the muscle mass In your back. There are many variations that you can do to help you get to where you want to be at. The key is to stay consistent and work those muscles on a regular basis.
Chin ups and Pull ups
Some people think that these are just arm exercises, but if you slowly go up and down and notice where most of the strain is at, you will notice that it’s in your back and shoulders. More back than shoulders but overall you will get an awesome back workout with it! If you’re new to pull-ups try to use an assistance machine, if not then use one leg on the end of a chair to get some support to help you out!
Bent over Rows
Row Row Row your boat gently down the stream…. Ha , no it’s not like that but the rowing motion is a bit similar. This exercise is a straight up back smashing good time, if you want some size and strength in your back region, this is one to pick up!
This is one of the most popular exercises that there is in the gym. It’s also because of a very good reason, the dead lift is an overall body exercise but it can work wonders for the back. Try not to go to heavy and focus more on speed and range of motion. Don’t cheat and work it as hard as possible!
Single Arm Dumbbell Rows
Like the bent over rows, this is more or a concentration type of exercise. It’s very effective at hitting certain spots and helping you to concentrate on form and speed more than anything. I see tons of people doing this the wrong way, or trying to hit them too hard. Use a weight that you can get comfortable with. Don’t jerk, but instead lift with a slow steady motion
This is a very good workout for your traps region, this is also a good workout to help you get the size in the upper part of your back and shoulder area. One thing you don’t want to do is ROLL your shoulders, but instead lift the shoulders straight up and down, hold it for a few seconds at the peak of the lift.
Utilizing these lifts can help you out a ton in getting some size and strength in your back region. So if you don’t know how to properly do these lifts, find someone who does. There are ton of different sources for you to get good information on how to effectively do these exercises the right way, practice some common sense and avoid injury!