Most people around the globe start the day with a myriad of issues, but back pain tends to be one of the most common for many. As startling as this may sound, 2020 saw around 619 million individuals suffering from back pain with reports estimating this number to shoot up to an astounding 843 million by 2050.
For most of us, this discomfort would be rather annoying, especially when it feels as if every muscle in your body engages your back. On a more positive note, back exercises can be helpful in treating your back pain and preventing more pain and injury.
And remember, when you strengthen your back muscles, you're not just controlling the pain – you're also improving your range of motion and your general fitness.
A question arises, which muscles are we working on? Well, your back contains the following primary muscles:
- Latissimus Dorsi (Lats): The muscles positioned a little below your armpits and the sides of your back.
- Rhomboids: These muscles can be located in the mid-upper back.
- Trapezius (Traps): Runs from your neck to your mid back.
- Erector Spinae: These run along your spine.
All of these back exercises listed below work on a combination of these muscles along with other upper body muscles located in your shoulders, chest, and arms. So, without any further ado, let’s check out these crucial back workouts that are certain to help you in your back development as well as boost your overall physique!
Top 10 Back Exercises.
1. Deadlift
Deadlift exercise is one of the most effective back exercise workouts that is performed in the gym to strengthen back muscles as well as the core and other muscles.
How to Do It:
- Place your feet hip-width apart and position a barbell over the midfoot.
- Knees and hips are bent to reach for the bar using an overhead grip.
- As you straighten the bar, lift your chest and pull your shoulders back while pushing your hips forward and straightening your knees.
- Lower the bar controlled back to the starting position.
Targeted Muscles: Erector spinae muscles, trapezius muscle groups (back above), gluteal muscles, hamstrings.
Reps: 3 sets of 6-8 reps.
2. Bent-Over Row
This back exercise is a great classic and it focuses on stimulating both the upper and middle back using the lower back and core as well.
How to Do It:
- You hold a barbell or dumbbells while standing with your feet at shoulder width apart.
- Bend from your hips, keeping your spine straight until your torso is nearly parallel to the ground.
- Pull the weights so that your upper arms are alongside your lower rib cage, and squeeze your shoulder blades together at the top.
- Slowly drop the weights back down.
Targeted Muscles: Lats, Rhomboids, Traps, Rear deltoids.
Reps: 3 sets with previous weight range 8 – 10.
3. Chin-Ups
A superb upper body exercise which focuses on the muscles at the back yet totally making use of your body weight.
How to Do It:
- Using an overhand grip, hang from a pull up bar with your hands shoulder width apart or wider.
- Tighten your abs and pull yourself upwards until your chin is above the bar.
- Return the position control such that you lower yourself back down.
Targeted Muscles: Lats, traps, biceps.
Reps: 3 sets with previous weight range 5 – 8.
4. Lat Pulldown
This Back exercise utilizes a machine which is efficient for isolating the Latissimus dorsi muscle group and thus is suited for novices as well as slightly advanced practitioners.
How to Do It:
- Sit at a lat pulldown machine and hold on to a bar with both hands in an overhand grip.
- Using your lats, pull the bar down towards your chest while slumping slightly backwards.
- Gradually return the bar to its initial position without letting the weight touch the complete down.
Targeted Muscles: Lats, biceps, traps.
Reps: 3 sets of 10-12 repetitions.
5. T-Bar Row
This exercise facilitates powerful loading and effectively isolates various targets on the back.
How to Do It:
- Approach a T-bar row machine or a landmine attachable on the already prepared set.
- Hinge at the waist and with both hands grab the handles.
- Keep the elbows tucked into your torso and carry the handles towards your chest.
- Go back under control.
Targeted Muscles: Middle back (rhomboids), lats, traps.
Reps: 3 sets of 8-10 reps.
6. Single-Arm Dumbbell Row
Muscle imbalances are well addressed via this unilateral movement while it focuses on developing strength at either side of the back.
How to Do It:
- Put one knee and one hand on a bench while gripping a dumbbell on the other hand.
- Keep the spine straight and row the dumbbell towards the hips.
- Squeeze at the top and then lower it down slowly.
Targeted Muscles: Lats, rhomboids, traps.
Reps: 3 sets of 10-12 reps on each arm.
7. Seated Cable Row
This exercise focuses form and control while targeting both upper and lower parts of the back effectively. This back exercise strengthens the full back and promotes muscle growth.
How to Do It:
- Pam the feet on the platform and sit on the cable row machine, with the seat rowed out.
- While maintaining a straight back, use both hands to grasp the handle and bring it close to your abdomen.
- Bend and stretch your arms backward while being careful not to excessively lean forward.
Focused Muscles: Lats, rhomboids, and traps.
Sets: 3 sets of 10 to 12 repetitions.
8. Superman Exercise:
A useful back exercise that strengthens the lower back with no equipment is the Superman exercise.
Instruction Set:
- Flatten your body by lying on a mat face down while keeping your arms and legs in a straight position.
- Once Turbo mode is activated simultaneously raise your chest and arms along legs off the mat till they are at the maximum you can reach.
- Gently in normal mode returns your body back to the original position after laying in turbo mode for a second.
Focused Muscles: Erector Spinae: Lower back, Glute, and shoulders.
Sets: 3 Sets of 10 to 15 repetitions.
9. Face Pulls:
This exercise is perfect for the rear deltoids and upper traps while also safeguarding shoulder joint health.
- Attach a cable machine on a rope set with a height parallel to your upper chest.
- Extend any muscle through muscle memory and grasp it with one hand while the elbows are fully straightened from the rope outwards.
- Lifting it in front of your face with your flared elbows.
- Hold the rope for a second at the apex, and gently pull it all the way back to its original starting point.
Focused Muscles: Rear Deltoids, Traps, and Rhomboids.
Sets: 3 sets of 12:15 reps.
10. Dumbbell Pull-over
This Back exercise helps stretch and strengthen both the lats and chest simultaneously.
How to Do It:
- Lie on a bench with only your upper back supported; hold one dumbbell above your chest with both hands.
- Slowly lower it behind you until you feel a stretch in your lats.
- Bring it back over your chest using controlled movement.
Targeted Muscles: Lats, chest (pectorals), triceps.
Reps: 3 sets of 10-12 reps.
Incorporating Protein Supplements for Extra Boost
Incorporating protein supplements into your routine can significantly enhance muscle building and recovery, especially for those looking to strengthen their backs. Protein is essential for repairing and growing muscle tissue after workouts. For optimal results, consuming 20-30 grams of protein before or after exercise can boost muscle protein synthesis, which is crucial for strength and size.
Whey protein, such as Premium Gold Whey Protein, is a popular choice among athletes due to its rich content of essential amino acids that aid in muscle repair and growth. Additionally, Casein protein is effective for overnight recovery since it releases amino acids slowly into the bloodstream, providing a continuous supply of nutrients that supports muscle growth during rest.
By combining these protein supplements with a well-structured back workout routine, you can optimize your results and effectively support muscle development. Whether you're aiming to build muscle or improve functional strength, these strategies will help you achieve your fitness goals! Happy lifting!
