Our back days at the gym or wherever we train are essential, many times we pigeonhole ourselves into the most common exercises which might not be the best for our situation. For this reason, in today’s post, I wanted to present many more options so that you can incorporate various exercises into your weekly training!
Big thanks to @australianstrengthcoach and @richard_duchon on Instagram and @LIVESTRONG.COM on Youtube for their awesome instructional videos that helped explain these exercises visually. Follow them for more fitness tips and exercise tutorials!
Back Exercises:
- Kneeling Single-Arm Cable Row
- Bent-Over Dumbell Row
- Standing Lat Pulldown
- Face Pull
- Back Extension
Kneeling Single-Arm Cable Row
The Kneeling Single Arm Cable Row is a back exercise that isolates and strengthens one side of your back at a time. When you press the cable handle against your body pulling the shoulder blade back, it improves form by requiring core stability.
How To Do It?
- Attach a single-hand handle to a low cable machine.
- Kneel down in front of the cable machine, facing the weight stack.
- Grab the handle with your right hand and extend your arm fully, keeping a slight bend in your elbow.
- Position yourself far enough away from the machine so that there is tension on the cable.
- Engage your core and maintain a neutral spine.
- Begin the movement by pulling your elbow back, retracting your shoulder blade, and squeezing your back muscles.
- Continue pulling until your hand is next to your ribcage and your elbow is fully bent.
- Hold the contraction for a second, then slowly extend your arm back to the starting position.
- Repeat for the desired number of repetitions, then switch sides and perform with your left arm.
Bent-Over Dumbell Row
The Bent-Over Dumbbell Row is a popular strength training exercise that primarily targets the muscles in the upper back, including the rhomboids, trapezius, and latissimus dorsi. It also engages the biceps, forearms, and core muscles. This exercise is performed using a pair of dumbbells and requires you to bend forward at the waist while keeping your back straight.
How To Do It?
- Start by standing with feet shoulder-width apart, holding a dumbbell in each hand, palms facing your body.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and parallel to the ground. Aim for your torso to be at a 45-degree angle to the floor.
- Engage your core muscles and keep your neck in a neutral position.
- With your arms fully extended, let the dumbbells hang straight down towards the floor.
- Exhale and pull the dumbbells towards your torso, leading with your elbows. Keep your upper arms close to your body and squeeze your shoulder blades together at the top of the movement.
- Pause for a moment, then slowly lower the dumbbells back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions. Remember to maintain proper form throughout, avoiding any excessive swinging or rounding of the back.
Standing Lat Pulldown
The standing lat pulldown is a popular exercise that targets the muscles in your back, particularly the latissimus dorsi, or lats. It is an effective way to build strength and improve your posture.
How To Do It?
- Start by standing in front of a cable machine with your feet shoulder-width apart. Adjust the weight stack to a suitable resistance level.
- Reach up and grip the bar with your palms facing away from you, slightly wider than shoulder-width apart. Your arms should be fully extended.
- Brace your core and slightly lean back, maintaining a straight posture. This will help stabilize your body throughout the exercise.
- Initiate the movement by pulling the bar down towards your chest. Keep your elbows pointing down and squeeze your shoulder blades together as you pull.
- Slowly release the bar back to the starting position, maintaining control and resisting the weight stack’s pull.
- Complete the desired number of repetitions, focusing on maintaining proper form and engaging your back muscles throughout the exercise. Remember to start with a weight that challenges you but allows you to maintain good form. As you start feeling more at ease and building up your strength, you can gradually raise the amount of weight you lift.
Face Pull
Face pulls are a highly effective exercise that primarily targets the muscles in your upper back and shoulders. This exercise helps to improve posture, strengthen the rear delts, and promote overall upper body strength and stability.
How To Do It?
- Attach a rope or a handle to a cable machine at shoulder height. Stand facing the machine and grab the handle with an overhand grip.
- Take a few steps back to create tension in the cable. Stand with your feet shoulder-width apart, knees slightly bent, and maintain a neutral spine.
- Pull the handle towards your face by retracting your shoulder blades. Your elbows should be pointing out to the sides, forming a 90-degree angle.
- When the handle reaches your face, squeeze your shoulder blades together and hold for a second. Focus on engaging the muscles in your upper back.
- Slowly extend your arms back to the starting position, maintaining control throughout the movement.
- Aim for 10-15 repetitions per set, and perform 2-3 sets with proper form and control.
Back Extension
Back extensions are a popular exercise that primarily target the muscles in your lower back, including the erector spinae. This exercise helps to strengthen and stabilize your back, improve posture, and reduce the risk of lower back pain.
How To Do It?
- Start by lying face down on a mat or a back extension bench. Place your feet flat on the ground and position your hips and pelvis securely on the bench or mat.
- Place your hands either behind your head or crossed on your chest. Engage your core muscles by drawing your belly button towards your spine. This will help to stabilize your spine throughout the exercise.
- Slowly lift your upper body off the ground or bench, using the muscles in your lower back. Keep your neck in a neutral position and avoid straining or arching your back excessively.
- Hold the lifted position for a brief moment, feeling the contraction in your lower back. Then, slowly lower your upper body back down to the starting position.
- Repeat the exercise for the desired number of repetitions, typically 10-15, or as recommended by your fitness instructor or healthcare professional.
Conclusion:
Remember, consistency is key when it comes to seeing results from your back exercises. Aim to incorporate these exercises into your routine at least twice a week, and gradually increase the intensity and weight as you progress. Don’t forget to listen to your body and prioritize proper form to prevent any injuries. With dedication and the right exercises, you’ll be on your way to achieving those gains and a strong, well-developed back.
But wait, there’s more! To stay up-to-date on the latest back-strengthening tips, techniques, and variations, be sure to check out the latest posts on our blog. We’re constantly adding new content to help you reach your fitness goals. And to get notified whenever we publish a new post, subscribe to our upcoming newsletter! You won’t want to miss out.
