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How Can I Strengthen My Back Muscles?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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How can I strengthen my back muscles? There are so many back exercises you can do at home such as one arm rows, back flyes, bent-over rows and rear deltoid raises. And all you need is pair of dumbbells, and you can do this in your living room while watching tv. The excuse of I don’t have a gym membership cannot be used anymore because if you have some dumbbells, you can pretty much train every single body part on your body.

How Can I Strengthen My Back Muscles? – photo credit: iStock-Lyashik

It is estimated that 60 to 80% of people that live in western countries deal with back pain. Part of it is the muscles aren’t strong enough and haven’t been engaged in quite some time. When you strengthen your back muscles, it improves mobility and can help prevent chronic pain. Especially if you add back stretching exercises along with the back weight-lifting exercises.

When targeting the back muscles, the primary back muscles are:

  • Lattisimus dorsi also known as the lats- which is the area below the armpit’s downside of the back.
  • Erector spinae- which is the area that runs along the spine.
  • Rhomboids- and that runs in the middle of the upper back.
  • Trapezius also known as traps and that runs near the back of the neck.

Before you start the back workout, you should warm-up for about 5 to 10 minutes with some dynamic stretching. And then get on a stationary bike to get blood flowing through the muscles so you can get a good warm-up before you start the back workout.

The first exercise you can do is Back Flyes which you can do at home.

How To Do A Back Fly Exercise– This video shows how to do this exercise.

Have your feet shoulder width apart and bring your chest forward almost parallel to the floor. Have the dumbbells hang straight down while having a tight core and keeping your back straight. While keeping your knees slightly bent and raise both arms with the dumbbells out to your side for the exercise. This exercise targets the upper back muscles.

The second exercise is Dumbbell Bent-Over Rows.

How To Do Dumbbell Bent-Over Rows– this video shows you how to do this exercise.

Stand with your feet shoulder width apart with your knees slightly bent. You will hold the dumbbell in each hand at shoulder width and with your palms facing each other. You will bend over at 45 degrees with your back flat and then pull the dumbbell towards the side of your chest while exhaling. The exercise really targets and engages the lats.

The third exercise is Lawnmower Dumbbell Rows:

How To Do Lawnmower Dumbbell Rows– this video shows you how to do this exercise,

Stand with your feet slightly wider than shoulder width apart. Place your left hand on your left thigh and make sure your left leg is forward. Extend your right arm while holding the dumbbell so your hand almost touches your left foot.

Rotate your torso along with your arms on the right with the dumbbell while transferring your weight onto your back foot. Think of it like you are starting a lawnmower. Repeat this on the other side with the dumbbell in the left arm. This exercise engages the trapezius muscle.

The Bottom Line these are good back exercises that will engage your upper and lower back while improving mobility and helping to minimize back. You should always train your back to help you maintain a healthy back with no pain.

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