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Muscle building back exercises

Muscle building back exercises

Placing buildibg exercises first Muscls your Muscle building back exercises workout is most preferred, especially for beginners. This is the start. So, if you want not just the structural and functional benefits but also the aesthetic beauty, you gotta work that back!

Muscle building back exercises -

The move is a killer upper back driller that will tire you out sooner than you'd expect from its basic setup. There should be some space beneath your back and the ground to hang suspended. Touch your chest to the bar before straightening your arms to return to the starting position.

Reps: 3 sets of 8 to 10 reps. Why: The name of the game for this row is core control. You're combining an extra-tough plank variation with the anti-rotational challenge of an offset row, giving your abs and your back a challenge. You can perform the exercise with a normal rowing cadence, or take on the particular challenge posed by MH fitness director Ebenezer Samuel, C.

Your upper arm should be at a right angle with your torso. Tighten your core. Hold a dumbbell in your right hand. Focus on keeping your hips and shoulders square. Squeeze your back and brace your core to keep yourself stable, then lower the weight down to the starting position.

Reps: 3 sets of 10 to 12 reps. Why: This old-school bodybuilding move trains your core, chest, and shoulders, but your lats are the focus for our back-centric list. You'll need a solid bench and a heavy dumbbell. Importantly, make sure that you're able to get into a shoulder-safe position and work within a healthy range of motion to prevent injury.

Squeeze your glutes and core to keep your ribcage down. Drive your shoulders down into the bench and turn the pits of your elbows forward to engage your lats. Don't go deeper than your shoulder mobility allows.

Once you've hit the bottom of the movement, pull the weight back up to the starting position. Why: This lat-focused finishing move challenges your back differently than most of the other exercises listed here. Instead of focusing on the pull, a concentric movement, you're going to emphasize the second part of the movement, the eccentric portion, when you lower the weight.

You'll need a cable machine for this one. Grasp a rope or the cable itself with your left arm. Keep your hips and shoulders square to the front and squeeze your shoulder blades and abs don't arch your back.

This is the start. Make sure you're using a very heavy weight, heavier than you'd normally do for single-arm pulldowns. Tighten your glutes and abs in this position and squeeze your shoulder blades.

Aim to take 3 to 5 seconds to do this the slower the better. Keep a slight bend in your elbow the entire time. Reps: 3 sets of 6 to 8 reps per side.

Why: TRX straps can be such a valuable training tool because they allow you to work with your bodyweight in all sorts of ways you've never tried before—case in point, this tough pulling exercise.

You'll get a tough core challenge, too. Rotate your torso open to one side, reaching your right arm toward the ground, keeping core and glutes tight as you do this.

Pause here, then, keeping your hips and shoulders square, row upwards again with your left arm. Pause for 1 second.

Battle to keep hips and shoulders square. Return to the start. Reps: 3 sets of 8 reps per side. Why: Work on each side of your body individually without using a bench for support.

You shouldn't be focused on pulling big weight here, especially with your back in the bent position, so err to the lighter side, especially if you're just starting out. Your feet should be shoulder-width apart, and your lower back should be naturally arched; just make sure to avoid rounding your lower back.

Then repeat with your other arm. Reps: 3 sets of 8 to 10 reps per arm. Why: This dumbbell row variation provides an extra grip strength challenge and bolsters your stability to boot.

All you need is a small towel. Avoid recruiting your shoulder or shifting your position to get the load up; if you need to do so drop down to a lighter dumbbell. Control the weight back down, maintaining your position. Why: Keep the forearm and back gains coming by shifting your towel grip over to the landmine attachment.

The barbell tool allows you to move the implement around from the ground, putting it in a perfect position for pulls to target the mid-back.

Why: This animalistic compound exercise gives you two back-building rows in one—along with a chance to crush your core and hone your agility to a surprising degree, too.

Your best bet is to use kettlebells, given the position of their handles, but dumbbells will work in a pinch. When you do the bear row, you're in a position that challenges your core and forces you to fight to stabilize to keep your hips square.

As you shift to gorilla, you get an extra test of your coordination and athleticism along with the back blast. Tighten your abs.

Pause at the top, keeping your hips square to the ground. Lower and repeat on the other side. Return the bells to the ground and jump back to bear plank position, tightening your core.

Reps: 3 sets of 40 seconds on, 40 seconds off. Why: Compared to other variations of the row—like the single-arm dumbbell row—the barbell version allows you to use more weight.

Rowing with heavier loads elicits more muscle growth in your middle and lower traps, rhomboid major, rhomboid minor, upper traps, rear deltoids, and rotator cuff muscles.

Use a supinated underhand grip to target your rhomboids, the small muscles that start at your spine and attach to your shoulder blades. They assist your traps with pulling your shoulder blades together.

These muscles tend to be weak due to the long amount of time we spend sitting at desks, in cars, or on couches every day. You'll also get a nice biceps pump. The barbell row is a go-to exercise to work your middle back muscles.

Just be careful to use proper form and don't overload the bar. Keep your back naturally arched, and make sure to avoiding rounding. Pause, then slowly lower the bar back to the starting position.

Reps: Start with 3 to 4 sets of 8 to 10 reps; decrease reps with load. Why: This barbell row variation keeps the weight on the ground, giving you the opportunity to bring more explosive movement and a full pause to rest between each rep to the exercise.

For some people, the high hinge position might be uncomfortable for their hips. If that's the case for you, try out the exercise in a sumo stance instead. Tighten your abs, push your butt back, and bend at the waist, lowering until your arms can grasp the bar. Squeeze your shoulder blades. Lower back to the ground.

Reset your body and repeat. Reps: 3 to 4 sets of 6 to 8 reps. Why: Seated cable rows are a traditional upper-back exercise. Adding a pause for three seconds when the bar gets to your torso, however, can increase your gains. The pause keeps your scapular retractors working longer.

Strengthening these muscles is important because a weakness can lead to unstable shoulders—and that limits your strength and muscle gains in nearly every upper-body exercise, including the bench press and arm curl.

When you start this movement, pull your shoulders down and back. Muscles worked: This move mostly targets the latissimus dorsi but also strengthens the trapezius and posterior deltoids.

Muscles worked: This exercise is great for targeting your latissimus dorsi and rhomboids. It will also target other muscles, such as the trapezius and biceps. By leaning against a bench, you can focus on using your lats to pull the weight back.

This may also help you lift more weight. Using weights that are too heavy can increase your risk of injury and prevent you from performing the exercise correctly.

Muscles worked: The dumbbell pullover targets both the chest muscles and the latissimus dorsi. Strengthening your back has many benefits, the most important being that it can help protect you from many forms of back pain.

Remember, as you progress in these exercises, continue to challenge yourself by adding weight or resistance, but do so cautiously and stop if you ever experience any pain during a movement. If you have a history of back problems, consult your doctor or a physical therapist before proceeding.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Want a more toned back and better posture? Try these nine exercises to strengthen and stretch muscles like the lats, traps, and rhomboids.

Pullups are hard. Here are five exercises to help strengthen your upper body so that you can pull your body weight — and then some. Functional fitness exercises use similar movements required for many daily tasks and activities, strengthening muscles to prevent injuries.

Here are…. Weight-bearing exercise not only helps to build muscle, but is key to building stronger bones. Targeting heart rate zones as you exercise is one way to maximize the benefits you get from your workouts.

Learn about your different heart rate zones…. There are several causes of numbness in your toes and feet when you run, ranging from poor-fitting shoes to health conditions like diabetes. For people who run or do other aerobic exercises on a regular basis, starting up a low heart rate training program may be frustrating at first.

The average 5K time depends on a few factors, including age, sex, and fitness level. But, you can expect to finish a 5K in roughly 30 to 40 minutes. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect.

Get Motivated Cardio Strength Training Yoga Rest and Recover Holistic Fitness Exercise Library Fitness News Your Fitness Toolkit.

No More Backaches: 15 Great Exercises for a Stronger Back. Medically reviewed by Gregory Minnis, DPT , Physical Therapy — By Nicole Davis and Katey Davidson, MScFN, RD, CPT — Updated on March 13, Muscles targeted Warmup Exercises Bottom line You can strengthen your back with exercises that target the different affected muscles.

Share on Pinterest. WHAT MAKES IT EFFECTIVE: The turning out of the feet in this exercise helps you to activate the lower back along with the gluteus medius, which is a hip external rotator with muscle fibers that feed into the pelvis.

HOW TO DO THE ANGEL OF DEATH:. WHAT MAKES IT EFFECTIVE: This is one of my favorite advanced exercises for the lower back because it works the low back and glutes together in such an effective way. To see more of the best lower back exercises , check out my article Best Lower Back Workout.

If you have a job where you are sitting during most of the day you are basically weakening your gluteus medius muscle fibers all day long. Standing all day with unequal weight distribution can also create a weak and imbalanced gluteus medius. To find out if this is the cause of your low back pain, there is an easy test you can do.

If you had to shift your weight much more on one side than the other to lift your leg, then you have an imbalance or weakness in the glute medius that is likely causing your lower back pain.

HOW TO DO WALL DRIVERS:. HOW TO DO THE THREADING THE NEEDLE:. WHAT MAKES IT EFFECTIVE: Strengthens the glute medius to help relieve lower back pain. For more gentle exercises to strengthen the gluteus medius and a great technique to help release this area quickly, check out my article on How To Fix Low Back Pain Instantly.

There is a wide range of exercises available to train the back with dumbbells. You can train your back for any goal using dumbbell back exercises, including strength, explosive power, hypertrophy muscle growth , metabolic or total body. HOW TO DO THE WEIGHTED PULLUP:. WHAT MAKES IT EFFECTIVE: The pullup is one of the best back exercises there is, so when you add weight to it, you can build some serious strength.

HOW TO DO THE DUMBBELL DEAD ROW:. WHAT MAKES IT EFFECTIVE: This is a great dumbbell exercise that also allows you to incorporate speed and explosiveness to develop strength and muscular power in the upper back. HOW TO DO THE DUMBBELL PULLOVER:. WHAT MAKES IT EFFECTIVE: This is an excellent dumbbell exercise for laser targeting the lats.

HOW TO DO THE CHEST SUPPORTED TOUCH ROW:. The prone position on the incline bench supports the back during this chest-supported dumbbell row variation. HOW TO DO THE MANMAKER:. WHAT MAKES IT EFFECTIVE: This is quite simply the best total body exercise that hits the lats hard as well.

Add this one to all of your full-body workouts! HOW TO DO THE BACK WIDOW:. WHAT MAKES IT EFFECTIVE: This body weight only move hits all the upper back muscles including traps, rhomboids, and rear deltoids and is excellent for body control.

HOW TO DO THE SLIDING LAT PULLDOWN:. WHAT MAKES IT EFFECTIVE: This is a creative and effective way to hit the lats with no equipment at all. HOW TO DO THE REVERSE SUPERMAN:. WHAT MAKES IT EFFECTIVE: This bodyweight exercise works the lower back with the glutes and lats… muscles it prefers to work with.

Because this exercise is done with the arms behind the body, it incorporates the shoulder blades as well. For more details on how and why this is possible, check out my article on Best Bodyweight Back Workout.

Choose the exercises in this guide that best match your fitness goals and equipment available and apply them to your back training routine. The best exercise for back muscle development is the classic Barbell Deadlift. It hits the traps, lats and lower back all in one exercise, and it can be overloaded to boost back development.

The 3 best exercises for strengthening your back and muscle development are:. The 5 best exercises for strengthening your lower back and creating muscle definition are:. It's best to do back workouts times per week. The Hyper Y W Combo is a great exercise to help improve posture, hit the smaller back muscles and strengthen the entire back.

This exercise hits the lower traps as well as the muscles around the rotator cuff shoulder joint. Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain.

Healthcare Basel. Escamilla RF, Francisco AC, Kayes AV, Speer KP, Moorman CT 3rd. An electromyographic analysis of sumo and conventional style deadlifts. Med Sci Sports Exerc. Fenwick CM, Brown SH, McGill SM. Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness.

J Strength Cond Res. Barra-López ME, López-de-Celis C, Pérez-Bellmunt A, Puyalto-de-Pablo P, Sánchez-Fernández JJ, Lucha-López MO.

The supporting role of the teres major muscle, an additional component in glenohumeral stability? An anatomical and radiological study. Med Hypotheses. Jeff Cavaliere is a Physical Therapist, Strength Coach and creator of the ATHLEAN-X Training Programs and ATHLEAN-Rx Supplements.

He has a Masters in Physical Therapy MSPT and has worked as Head Physical Therapist for the New York Mets, as well as training many elite professional athletes in Major League Baseball, NFL, MMA and professional wrestling.

Get Instant Access to ALL AX Training Programs! Click Here. Back Workouts BEST EXERCISES FOR MUSCLE AND STRENGTH. Estimated Est. Read Time: 23 minutes. THE ULTIMATE BACK WORKOUT GUIDE.

THE LATS. UPPER AND LOWER TRAPS. ROTATOR CUFF. TERES MAJOR. COMPOUND LIFTS Heavy compound movements like the Barbell Deadlift can be done with heavier weights to boost your overall back growth and development using progressive overload.

BARBELL DEADLIFT. HOW TO DO THE BARBELL DEADLIFT: For this compound exercise, load a barbell as heavy as you can without needing to sacrifice form. Starting position is holding onto the loaded barbell with a shoulder-width grip and an overhand grip, standing with feet flat on the ground and feet about shoulder width apart.

Beginning in a hinged position, bend the knees and slide the barbell down close to your thighs and shins in a controlled movement until you are in a bent-over position. Let it rest briefly on the floor before reversing the movement to lift the barbell as you come back to standing with torso upright.

Use your core strength for stability and keep spine stable for all repetitions. Be sure to use strict form the entire time to avoid risk of injury. Use smaller rep ranges for all of your heavy compound exercises. WIDE GRIP PULLUP. HOW TO DO THE WIDE GRIP PULLUP: Perform the Wide Grip Pullup with your arms extended in a Y position on the chin-up bar.

For this exercise you are looking for a much wider than shoulder-width overhand grip. Keeping your torso rigid, pull your torso up until your chin clears the bar, pause at the top of the movement and slowly lower down to the starting position. Keep your core tight by pulling the belly button in toward your spine throughout the entire exercise, and observe proper form to avoid injuries.

By Amanda Exercise, CPT, CNC, CES, CF-L1. Expert Verified by Anthony Muscle building back exercises CPT, CNC. We test and review fitness products based on an independent, multi-point methodology. If you use our links to purchase something, we may earn a commission. Read our disclosures.

Muscle building back exercises -

Home Blogs Fitness Exercises For Back Thickness: Top 7 Muscle-Building Moves. Deadlift You may be thinking that deadlifts are for the legs and glutes, but it works your back just as much. Receive unique insights, advice and exclusive offers. Email address Subscribe. Chest-Supported Row This exercise is, of course, a variation on the classic bent-over row that takes momentum out of the equation.

You want a firm grip, but not so hard that your arms are taking over. If you struggle to hold the bar properly, try lifting straps. Hold the pause: At the top of each rep, when the shoulder blades are pinched together or retracted, pause for seconds. Pause again for seconds once the movement is released, and the muscles are in the stretched position.

Choose your weight wisely: Most people compromise form for weight. Choose an appropriate weight that allows you to have complete control over the entire movement so you can really feel each rep working your back muscles.

Stabilize well: Creating tension in the upper back is critical when setting up an exercise to stabilize the upper body during back exercises. Stability helps to increase force production and leads to better performance and more quality training volume.

Train the full range: If you want to reap the full benefits of a back workout, you need to contract the full muscle by moving through the full range of motion.

References B Henson, B Kadiyala, MA Anatomy, Back, Muscles. Updated Aug In: StatPearls Internet. Or if one region is lagging, you can pick additional movements that hit that area only.

Either way, fully understanding which back exercises hit which portions of your back will allow you to build shape in particular the V-taper , thickness, and width. Note: Many of the exercises we include here do not isolate, but rather emphasize, certain areas of the back musculature.

Get a more substantial back in four weeks with this training program targeting every muscle system b Use moves in which you utilize a wide grip, typically outside your shoulders, which develop the area that makes up your V-taper. Target tip: To target those outer lats and teres major, pull the bar high toward your upper abs.

One of the few single-joint lat moves, the straight-arm pulldown, does this as well. Target tip: To focus in on those lower-lat fibers, keep your chest high and your back arched. As you pull the bar down, bring it toward your lower chest for a better contraction. Use close- and medium-grip rowing moves in which you pull the bar, dumbbell, or handle into your midsection or sides to best build back thickness.

Best exercises: One-Arm Dumbbell Row , Close-Grip Seated Cable Row. Target tip: In the bottom position, hold the dumbbell slightly forward from your shoulder; as you go through the rep, pull it up and back. Target tip: Hold the peak contraction for a second or two and squeeze your shoulder blades together for optimal stimulation.

Use moves in which you bend at the waist not the hips, which work glutes and hams to work the low-back muscles, a critical area to strengthen to prevent low-back pain. Target tip: Set up the back extension bench so that your hips are fully supported.

This prevents movement at the hips and focuses the force on the lower-back muscles. To counteract this, start adding more back exercises into your routine.

When you see someone walking around the gym with a big back , you can guarantee they can jump up and kill pull-ups without even breaking a sweat. See the connection? Pull-ups and chin-ups are two of the best mass builders for the back.

The back not only works antagonistically to stabilize the torso and spine, it works to lock out the weight to finish the movement.

Deadlifts, by definition, are an exercise where you can move big weight. Biggest flaw? Being too upright. Keep your torso as close to parallel to the ground as possible while keeping your back in neutral. Targeting the erectors, hamstrings, and glutes. Head should also be in neutral with the back.

Even though exercises are super important for adding layers of muscle to the back, No. Remember That! This tip is the difference between fighting through a crappy injury or lifting a long time with the greatest strength potential.

Face pulls and band pull aparts target the upper and lower traps, rhomboids, posterior delts, and teres major. Foam rollers improve soft tissue quality and extensibility while releasing tension and removing scar tissue and adhesions.

Gareth Sapstead has your back with this innovative fix on an old-school move. This shoulder press variation can take your shoulder training to the next level.

YOU CAN'T BUILD a strong, proportional body Muscle building back exercises Antiviral immune system support balanced approach to your workouts. If Athlete bone health awareness strategy is to do nothing but dumbbell Musclf, bench presses, and situps Mjscle you can flex in the mirror, buiilding not going to be successful. Exetcises arms, Muscle building back exercises barrel chest, and a six-pack are Baci goals, but a big, strong back should be just as important when you establish your priorities for both aesthetics and function. You'll get one by directing your focused effort to those muscles on the posterior part of your body, doing the best back exercises to build yourself up to peak shape. Whether you're aiming to train your trapslatsor even your rear deltsincluding these back exercises into your workouts will be a key component of your overall fitness plan. Some of them are compound movementswhich recruit multiple muscle groups and build big-time strength and size gains.


The ONLY 2 Upper Back Exercises You Need (NO, SERIOUSLY!) Muscle building back exercises

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4 thoughts on “Muscle building back exercises

  1. Ich meine, dass Sie nicht recht sind. Ich kann die Position verteidigen. Schreiben Sie mir in PM, wir werden besprechen.

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