Top 5 Back Workouts: Strengthen Your Back

Why back workout?

Strengthening your back muscles is one way to help manage or even prevent non-specific back pain, along with improving range of motion.

Which back muscles are we targeting?

When we talk about back muscles, which muscles are you targeting? The main muscles of the back include the following muscles:

• Latissimus Dorsi
• Rhomboids
• Trapezius
• Erector Spinae

Top 5 Back Workouts

Here are the 5 Best Back Workout to build your strength and size!

1. Machine Bent Over Row
2. Machine Assisted Pull Up
3. Rear Delt Cable Pull
4. Deadlift
5. One Handed Rowing Machine

Machine Bent Over Row

1. Stand over the machine, feet hip-width apart, and take the handle in an overhand (palms down) grip.
2. Bend down, hinging forward at the hips and keeping your back flat and grasp the handle.
3. Pull the weight towards your body until the elbows are at (or just past) the midline and then slowly lower the weight back to the starting position.

Machine Assisted Pull Up

1. Grasp the pull-up handles, palms facing each other, carefully lift your knees one at a time to place them on the padded knee rest.
2. Engage your abs, pulling your belly button towards your spine. Roll your shoulders down and push up as far as possible.

Rear Delt Cable Pull

1. Attach a rope to the cable pulley and adjust to your shoulder height.
2. Grasp one end of the rope in each hand and step backward until the rope is pulled taut and your arms and shoulders are stretched forward.

Deadlift

1. Stand with your midfoot under the barbell.
2. Bend over and grab the bar with a shoulder-width grip as well as bend your knees until your shins touch the bar.
3. Lift your chest up and straighten your lower back.
4. Take a big breath, hold it, and stand up with the weight.

One Handed Rowing Machine

1. Sit on the machine and place your torso in front on the support pad.
2. Grab the left handle and hold onto the chest pad with your right hand for support.
3. Pull the weight back and squeeze for 2 seconds. Exhale during this portion of the exercise.

The Bottom Line

A stronger back can help protect you from back pain of any kind. Remember, as you progress through these back workouts, continue to challenge yourself by adding weight or resistance, but don’t overdo it. If you are new to gyms, seek professional advice for further assistance.

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