What are some of the best back workouts? A great back workout is bent-over rows. How to do Bent-Over Rows is stand shoulder width apart while standing in front of a barbell. Grab the barbell with a wide grip. Make sure your weight is back on your heels and row the barbell and pull the bar towards your stomach. Continue this motion until you are done with the set.
It works the middle and upper trapezius muscles, and it works the lat muscles, rhomboids, and the posterior deltoids. In other words, it works the middle and upper back.
Here are some of the best workouts you can do.
Photo Credit: iStock- kazumi seki- This is a picture of a woman doing a single arm exercise.
A second good back exercise is the Single Arm Row exercise. How to do the single arm exercise is stand next to a bench. Place your knee and hand on it and plant your foot on the floor. Reach down with your other free hand and grab the dumbbell and pull it to your side. Keep your back flat and your head in a neutral position. Do all the reps on one side and then switch to the other side.
Lat Pull downs is a great back exercise that works the lats and middle back. How to do Lat Pull Downs: Sit down with your legs underneath the bench. Grab the bar slightly wider than shoulder width apart and pull the bar down to your chin while driving your shoulder blades together.
Seated Cable row is a solid exercise that works the lats and biceps. This is an exercise you can easily do at any gym. While sitting down on the pad grab the attachment with a neutral grip. And pull the attachment towards your belly. Slowly resist the weight as you return to the starting position. This is a great upper back exercise. Make sure you inhale and exhale throughout this exercise.
Another good bodyweight exercise you can do at a gym is the Inverted Row. This works the back, arms and helps to build strength in those areas. How to do the Inverted Row is place a bar underneath the rack. When you lay underneath the bar your hands should reach the bar. Pull your chest towards the bar making sure your elbows are flared out. This is a great move for beginners to help their bodyweight strength.
Before you do any back exercise, it is important to do a good warmup to help prevent injuries. You should start off your 1st set with light weight and consider that your warm-up set. That warm-up set allows blood to flow through the muscle and get it warmed up before you go heavier.
How you grip a bar when training your back will dictate what back muscles its working. A wider grip focuses on more upper back focus and less lat activation. If you have your hands closer together that activates more biceps and more of your lats.
Some of the negative things that I see in the gym is lifters that are not executing full range of motion in an exercise. You need to make sure when you are contracting the muscle you are executing full range of motion in that exercise. If you perform a half range motion exercise you limit the muscle gains you can attain.
Sometimes people are so focused on how much they are lifting that they sacrifice having horrible form just to look good because they are lifting heavy weight. And they think it makes them look strong. It is important to lift enough weight that allows you to execute good form. And good form prevents unnecessary injuries, and it will prevent you from growing the muscle. A really good rep range is anywhere from 10 to 15 reps for a set.
The Bottom Line there is so many different ways you can train your back. You can train your back at home or in the gym or even at a park. When you get older the back is the first body part that can negatively start to affect you especially if it is not strong.
Training your back consistently helps with building a strong functional back. And by doing this consistently it will help prevent back problems when you become an elderly. And this is because your back is strong and functional. Weak back muscles can lead to lower back problems.
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