Your back is a major muscle group, but because you can’t see it in the mirror, it’s easy to spend more training time on your chest, shoulders, arms, and other muscles on the front of your body. However, it is beneficial not to ignore your back.
A strong and powerful back improves your physique, corrects your posture and prevents injuries, especially if you spend a lot of time training your chest. On the other hand, a weak back against a strong chest will cause the shoulders to be pulled forward, which not only looks unsightly, but will inevitably lead to pain and injury, as will a muscle imbalance between the antagonist muscles. .
Anatomically, the back is a complex muscular structure that extends from the bottom of the neck to the top of the buttocks. The upper half is primarily responsible for the movement of the shoulder blades, while the lower body works with the abdominal muscles to provide support, stability, and posture.
back muscle structure
The trapezius muscle, or trapezius muscle, is a diamond-shaped muscle that extends from the neck to the mid-back and to each shoulder joint. Its main role is to raise and retract the scapula (shoulder blade).
The rhomboids are a small, deep, two-part muscle that is responsible for retracting the scapula.
The latissimus dorsi, or latissimus dorsi, is a larger flat muscle that is partially covered by traps. Responsible for extension, adduction, flexion, and internal rotation of the shoulder joint.
Teres major is a thick, flat muscle that helps the latissimus dorsi pull the arm down toward the side of the body.
The erector spinae are a group of muscles and tendons that are responsible for lengthening your back and, along with your abdominal muscles, make up the core that provides postural support and stability.
Learning how to target and build your back muscles is essential to achieving a strong, balanced, and injury-free body. Training these muscles, especially the traps and lats, is also important for building the desired V-shaped torso. So if you want a bigger and stronger torso, never neglect training your back.
24 best exercises to strengthen your back muscles
Pull-ups Negative pull-ups Wide-grip pull-ups Weighted pull-ups Bent-over barbell row Reverse grip bent-over row Dumbbell bent-over row Reverse fly Lat pulldown Underhand lat pulldown Single-arm lat pulldown Single-arm dumbbell row Single-arm cable row Seated cable row Rope Face pull Wide Grip Cable Row Inverted Row Shrugging Barbell Shrugging Dumbbell Barbell Good Morning 2-Piece Box superman raise back raise gym ball back extension
1. Pull-ups
A classic strength test requires you to lift and control your entire body weight and engage all the major muscles in your upper back.
Grasp the bar with an overhand grip, with your hands shoulder-width apart
Start in a dead hang with arms fully extended
Tighten your lats and lift your body up
Once your chin is higher than your hands, slowly return it to the starting position.
2. Negative pullup
Jumping to the top position and then slowly lowering your body is a great way to build the strength to perform the full version of the movement.
3. Wide grip pull-ups
The wider your grip, the harder your upper back muscles will have to work to get you to the top position.
4. Weighted pull-ups
Adding extra weight to this movement makes it much harder to build size and strength, and much more effective.
5. Bent Over Barbell Row
One of the best dumbbell exercises for back training, Target your entire back while also working your core, biceps, and shoulders.
Start by tightening your core, lengthening your back, and pulling your shoulder blades back.
Bend your knees slightly and lean forward from your hips.
Grasp the bar at knee height with your hands slightly wider than shoulder width apart.
Raise the bar up to your lower sternum, pull your shoulder blades back so the bar is against your chest, then slowly begin to lower the bar.
6. Reverse Grip Bent Over Row
Taking an underhand grip puts more emphasis on your biceps.
7. Dumbbell bent overrow
The best dumbbell sets will ensure that the same target muscles are used and the stronger side of your body is not overworked.
8. Reverse fly
Raising your arms to your sides while keeping your elbows slightly bent will not only work your shoulders, but your upper back and core as well.
9. Lat pulldown
This works the same muscles as pull-ups, but the machine allows you to adjust the resistance for lifting lighter or heavier weights to build strength and muscle mass.
Sit in your seat and grab the bar with a wide overhand grip.
Look forward, tuck your shoulder blades, and keep your torso upright.
Pull the bar forward and down until it reaches your upper chest. Don’t lean back to help move
Squeeze your lats at the bottom of the movement and slowly lower the bar back to the top
10. Underhand lat pulldown
Gripping the bar with your palms facing your body will further work your biceps.
11. Single Arm Lat Pulldown
Moving each arm independently promotes balanced growth and prevents the stronger side from dominating the movements.
12. Single arm dumbbell row
This movement allows you to get a heavy workout while working both sides of your back and each arm individually, giving you great muscle gains.
Place your right knee and right hand flat on the bench with your left leg out to the side. Hold a dumbbell in your left hand and lower your arm straight down.
With your back naturally arched and your core engaged, lift your weight laterally using your elbows.
Pause at the top before returning to the beginning. repeat on the other side
13. Single arm cable row
The cable maintains tension in the target muscles throughout the movement, forcing the core to move and stabilize the body.
14. Fixed cable row
Learn how to effectively target your upper back muscles and tone your biceps with this seated movement. This allows you to move heavy while maintaining perfect form for maximum muscle gain.
Sit on a bench with your knees slightly bent. Hold the double D handle attached to the cable machine’s lower pulley with a neutral grip.
Make sure the cable has tension before starting
Pull the handles into your sternum, minimizing upper body movement and squeezing your shoulder blades together.
slowly return to the beginning
15. Rope face pull
Pull the double handles to either side of your face to effectively target the traps, rhomboids, and rear deltoid muscles.
16. Wide grip cable row
A wide grip on a straight bar takes your biceps out of the equation and puts more stress on your back and back shoulders.
17. Inverted column
Raise your chest up to the bar and use your body weight to work your back and biceps.
18. Shrug the barbell
Build large and powerful traps with this move. Their limited range of motion allows them to lift heavy weights as long as they maintain strict form.
Hold the bar with your hands just outside your thighs with an overhand grip
Engage your core, lift your chest, create a natural arch in your back, shrug your shoulders toward your ears, and keep your arms straight.
Hold the top momentarily and lower the bar back to the starting position
19. Shrug the dumbbells
Dumbbells allow you to keep your hands at your sides for added comfort while simultaneously working both sides of your upper back independently.
Related: The best dumbbell exercises for each part of your body
20.Barbell Good morning
This movement strengthens the erector spinae muscles in your lower back, strengthens your core, and helps transfer force between your upper and lower body.
Stand tall with your feet shoulder-width apart and a light barbell behind your shoulders.
With your core tight and your knees slightly bent, bend forward from your hips, not your hips, as much as your hamstrings allow, but not beyond horizontal.
Return to starting position
21. 2-point box
This simple movement increases strength and stability in your lower back and core, allowing you to perform other more complex movements safely and effectively.
Start with your knees and hands on the floor and your core tight.
Extend your right arm and left leg until they are completely straight
Return to starting position and repeat with opposite limb
22. Superman Rays
Raising your arms while lying flat on the floor is a quick and easy way to strengthen your lower back.
23. Backraise
Strengthen your lower back with amazingly tough but effective bodyweight transfers, allowing you to lift heavier in bigger movements without injury.
Sit on a bench so that your legs and thighs are supported.
Place your hands on your chest to steady your core and lower your torso to a comfortable range.
Return to the start using your lower back muscles
24. Gym Ball Back Extension
Using a gym ball reduces your range of motion and makes it easier to move, but it also requires you to use your core to maintain balance.
We recommend the Core Balance Anti-Burst Gym Ball for this and other exercise ball exercises.
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