Top Best Back Exercises


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Introduction:

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Back exercises are any exercises that focus on the muscles of your back. This includes the latissimus dorsi, rhomboid muscles, trapezius, and erector spinal muscles. These exercises can strengthen and tone these, which can help improve posture and reduce the risk of injury. Although best back exercises won’t necessarily burn fat from the area, they do help strengthen and tone your muscles, which can make you leaner. Many back exercises focus on the muscles of your upper and lower back. However, some best back exercises target both muscle groups at once, which makes it an effective workout for a specific area or your entire back. Here is a list of best back exercises to do at the gym:

1. Pull-Ups

A person riding skis down a snow covered mountain

This best back exercise is ideal for working the latissimus dorsi muscle, which is a large muscle in your back that functions to pull forward and rotate your shoulder inward. In short, this best back exercise will work to improve the look of your chest and arms too. Pull-up bars can be installed at home or easily found in most gyms. To perform a pull-up, grab the bar with an overhand grip with hands at shoulder-width apart from each other, making sure not to extend your shoulders or elbows past their normal range of motion.

2. Bent Over Rows

To do this best back exercise, stand with your knees slightly bent while holding onto the weight with an overhand grip in front of you so that your arms reach full extension above you and hang straight down from your shoulders. Keep them there while you bend at the hips and lower towards the ground until you feel the tension in your upper back and rear deltoids. Make sure your back is flat and not arched during this best back exercise, as some people tend to allow their lower-back curve the opposite way while doing this best back exercise. Then exhale as you lift yourself straight up until you’re nearly standing upright with no knee bend, making sure to squeeze the shoulder blades together at the top of this best back exercise. Bent over rows can be done with one arm at a time or both simultaneously for added resistance and difficulty.

3. Pullovers

To do pullovers, lie down on an incline bench set to around 45 degrees, then hold a light dumbbell with both hands together directly over your chest. Then, keeping your arms straightened at all times, lower the weight behind you until it nearly touches the ground before returning to the original best back exercise position.

4. Lat Pulldown

To do this best back exercise, sit down on a lat pulldown machine facing the bar at shoulder-width apart from each other while holding onto either side of it with an underhand grip bent at around 90 degrees for best results. Then pull the bar down to your collarbone, make sure you squeeze at the bottom best back exercise. Lat Pulldowns can be made more difficult by increasing the weight that you’re using or changing your best back exercise form to overhand grip.

5. Dumbbell Shrugs

To do this best back exercise, hold two dumbbells together in front of you at shoulder-width apart from each other while standing upright with your best back exercise. Then, keeping your arms straightened at all times, raise the weight of the dumbbells until they nearly touch each other in front of your best back exercise before returning to the original best back exercise position. This best back exercise can be made more difficult by increasing the amount of weight that you’re using or doing the best back exercises with one arm at a time.

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