Build Your Back with These 5 Exercises!
A strong back is a key to a good physique and there’s no better way to build you back than with these 5 exercises. Whether you’re struggling to add mass to your back, or just toning it, use these exercises to reach your goals!
1. Bent Over Dumbbell Rows
For this exercise you will need a flat bench and dumbbells. Start by selecting a dumbbell that is no too heavy or too light and grasp it in one hand. Next, place your knee on one side of the flat bench and your palm flat on the same side. Lean over the bench so that half of your body is on the bench and let the dumbbell fall to the floor. While bent over, use your back to raise the dumbbell to waist height. Finally, lower the dumbbell back to about 6 inches from the floor. This completes one rep. Complete 8-10 reps per set for 3 sets, then repeat using the other side.
2. Barbell Deadlift
Barbell deadlifts are a staple in many workout routines. They are essentially a full body workout in one exercise! From your legs, to your arms, to your back barbell deadlifts are a great exercise if you’re looking to put on muscle in all areas.
Start by loading a barbell on the floor with a weight that is comfortable for you. Once the weight is loaded, stand overtop the barbell with your feet under the center of the bar. Bend over, and grasp the bar with your hands shoulder width apart. Use your legs and back to lift the weight until you are completely upright. Finally, lower the bar back onto the floor. This completes one rep.
Pro Tip: Always ensure your back is straight when performing deadlifts. A bent back is a recipe for injury! Also, some people prefer to use a weightlifting belt to help keep their back straight. Do so if you are comfortable.
3. Seated Cable Row
Using a cable machine with a V Bar attachment, sit flat on the bench with your knees slightly bent and feet resting on the platform. Grasp the V Bar and pull back while keeping your back straight. Pull back until your hands have reached your stomach, then return to the starting position. This completes one rep. Complete 8-10 reps per set for 3 sets.
4. Lat Pull Down
Using a cable machine with the lat bar attachment connected, select a weight that is not too light, but not too challenging. Using your back, lower the bar until it reaches shoulder height, then return the bar to its starting position. This completes one rep. Complete 8-10 reps per set for 3 sets.
5. Pull Ups
Pull ups are a great way to build not only your back muscles but also your arms. In fact, the majority of back exercises use your biceps as secondary muscles in order to move the weight. Struggling increases the size of your arms? Try increasing the weight on your back exercises and watch them grow.
To complete a pull up, start by grasping a strong surface overhead with your hands shoulder width apart. Using your back and arms, raise your body until your head is above the bar. Finally, lower your body back down until your head is 1-1.5 feet below the bar. This completes one rep. Complete 8-10 reps per set for 3 sets.
Add these exercises into your back routine and you should start noticing results in no time! What are your favorite back exercises? Comment below!