Your back is engaged in almost everything you do daily. Whether you’re tying your laces, picking something from the ground, climbing stairs, or something very simple such as picking up the grocery bag, you will engage your back in some way or another. That is why it’s vital to strengthen your back because even a small ache will make these small tasks miserable for you.
Strengthening your muscles can prevent these injuries to ensure your body works smoothly. If you are going for that V-line look on your torso, that isn’t going to happen without strengthening your back. It’s because your upper and mid-back muscles help stabilize your shoulder joints, and the stronger your joints, the more weight you can lift for your upper body exercise. Now that you’re ready to start working those back muscles, let’s go over some of the best exercises.
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Back Workout Routine – Best Workouts to Build Back Muscles
Dumbbell Pullover
This workout targets the lower body and core since you’re holding a bridge position. You can perform this on a bench for more stability.
How to do it?
- Lie on the bench with face up and shoulders and head supported. Your weight should rest over the chest.
- Now contract your glutes to lift your body into the bridge position and make a straight line from knees to head.
- Take the weight over the chest with arms slightly bent. You can hold a dumbbell on either side.
- Now slowly lower the weight behind you, keeping your elbows bent.
- Lower the weight as far as you can.
- Contract the back muscles and pull the weight back.
This completes one rep; you can do 1 to 3 sets of 10 to 14 reps.
Lat Pulldown
You can perform this workout on a machine at the gym or with a resistance band. This will work your biceps, lats, and forearms.
How to do it?
- If you’re doing this on a machine, position the pad so that it’s touching your thighs. Now stand up and grab the bar keeping it wider than shoulder-width apart.
- Slowly pull the bar down towards your chest while directing your elbows towards the ground. Throughout this movement, engage your upper and mid-back, keeping your torso straight.
This completes one rep; you can do 3 sets of 12 reps.
Barbell Rows
This exercise allows you to lift heavier weights while working all the key muscles in your back.
How to do it?
- Start bending forward till you reach a 45-degree angle with your feet at hip-width apart and hand shoulder-width apart.
- Keep the knees slightly bent, shoulders at the back, abs tight and look forward.
- Begin the move by taking the weight out in front of your knees.
- While bending your elbow, contract the back to pull the weight in line with the belly button.
- Bring the elbows just near the torso and squeeze your back.
This completes one rep; you can do 1 to 3 sets of 9 to 15 reps.
Deadlifts
If done right, a deadlift is an excellent exercise. This exercise’s primary focus is your glutes and hamstrings, but it will work your upper back and lats when you pick up the weight if done correctly.
How to do it?
- Load a barbell and roll it against your shins.
- Now slightly bend at your hips and knees and grab the bar with your hands just beyond your shoulder.
- Pull your torso up and thrust your hips forward, and slowly stand up with the barbell.
- Lower the bar to the ground and repeat.
One Arm Row
One Arm Row allows you to lift heavy weights and focus more on lats and biceps.
How to do it?
- Place your left foot on a platform and place your left forearm on the upper thigh.
- Now hold a mid-heavy weight in your right hand while keeping the abs in and back flat, hang the weight towards the ground.
- Bend your elbow and pull it up until it comes to the level of your torso.
- While doing this, keep your hips squared, back squeezed, and abs engaged.
This completes one rep; you can perform 1 to 3 sets of 10 to 12 reps on each side.
