A backache can make you miserable, but it is also a sign that you aren’t giving your body enough TLC (tender loving care).
Luckily, there are many back exercises that you can use to get strengthen your back muscles and get yourself back in shape. You can use these exercises to create a back workout routine.
Below are the 5 best back exercises that should be included in your back workout routine.
Single Arm Dumbbell Row
This exercise could help address muscle imbalances by working all the muscles of your back at the same time.
- Place your left knee, shin, and your left hand on a bench – this will help support you while you perform the exercise. Your right leg should be straight and on the ground.
- Grasp the dumbbell with your right hand and row it up, pulling your elbow backward and close to your body.
- Slowly bring the dumbbell back down to the start position.
Pull-up is a simple exercise that could help build back width and strength. Pull-ups are performed on a bar. Before starting, ensure that the bar is wide enough, at least twice your shoulder width.
- Grab on the bar, with your hands slightly wider than your shoulder width.
- To initiate the pull, depress your shoulder blades, retract your back, and contract your core and upper back.
- Pull your body with your chest to the bar. Ensure that your elbows remain down and your back flexed. To complete one pull-up, your chin must rise above the bar.
Quadrupled Dumbbell Row
The quadrupled dumbbell row is more of a beginner’s exercise for those who are yet to build the stamina for other more demanding exercises. However, this exercise could work out most of your back muscles especially your trapezius muscles.
- Get on all fours with your knees and hands on the ground. Take a dumbbell in one hand. Make sure your back is straight with your hands directly below your shoulders. Also, your knees should be directly below your hips.
- Raise the hand with the dumbbell, bringing your elbow up and the dumbbell to your armpit. Your elbow should remain tucked throughout the movement.
- Bring your arm back to the original position and repeat with the other arm.
This is another beginner-friendly exercise. Unlike other exercises listed here, the lat pulldown is best done in the gym. You could also use a resistance band to perform this exercise, but this might pose a challenge to beginners.
- In the lat pulldown area, place your legs under the pad and grasp the bar attachments with your hands. Your grip (hands) should be slightly wider than your shoulder width.
- Contract your core and torso, then pull the bar downwards towards your upper chin. While pulling, ensure that your shoulder-blades remain packed downwards towards the glutes. Try to keep your torso straight throughout the whole movement.
- Return back to the start position.
Other back exercises to try out
- Wide dumbbell row
- Barbell deadlift
- Renegade dumbbell row
Back Workout Routine For Men
The best back workout routine for men include
- Single arm dumbbell row
- Inverted row
- Lat pulldown
- Loaded carries
Back Workouts At Home
If you’re not too thrilled about going to the gym or you’re yet to join a gym, you can actually do your back exercises at home and get good results. The exercises listed below will work perfectly whether you have a home gym or not
- Single arm dumbbell row
Back Workouts With Dumbbells
The best back workout with dumbbells is the single arm dumbbell row. You can also try the quadrupled dumbbell row, the wide dumbbell row, and the renegade dumbbell row.
How Do I Hit Every Muscle In My Back?
To hit every muscle in your back, you would need to do more than weight lifting or any regular workout routine. The back is made up of several muscles each performing an individual function. Before I dive into how you can work out every muscle in your back, I want you to know these muscles and how they work.
Commonly called the Lats, these are the muscles responsible for the strengths in most pulling movements. These muscles give the back the v-taper (the V’-shape and width). The lats are spread across the entire back starting from the base of the spine.
These muscles control scapular movement and assist in pulling movements. The trapezius begins from the upper back/neck and spreads to the lower regions of the back.
Rhomboids and Levator Scapular Muscles
These muscles control the shoulder blade and maintain stability.
These muscles are commonly known as the lower back muscles. Most exercises done during powerlifting, weighting, and fitness train these muscles. It is important that you train these muscles as they are responsible for resisting spinal flexion and spinal stability.
How Do You Train Your Back Muscles?
Exercises like deadlifts, cleans, snatches, squats, shrugs, push-ups, and banded drills are great for working all back muscles. Deadlifts can work the erector spinae, trapezius, and the latissimus dorsi muscles. To train the rhomboids and levator scapular muscles, you will have to go for push-ups.
There are exercises that can train every back muscle at the same time. Above, you will find some of those exercises and you can include them in your workout routine to build your back strength.
How Many Exercises Should I Do For My Back?
You should do as many as 5 different exercises so as to effectively work out every back muscle. The more exercises you do for your back, the better and stronger it will be.
What Is A Good Back Workout Routine?
A good back workout routine should strengthen all the muscles of the back. This includes your trapezius, rhombiods, levator scapular, erector spinae, and latissimus dorsi muscles.
This is why a good back workout routine should contain several back exercises including push-ups, pull-ups, and deadlifts.