The back is an integral part of the body that needs to be cared for. It gives us stability, helps us move around, and enables our arms to work with ease. A strong back can also help prevent injury in other parts of the body. There are many exercises that you can do to improve your posture and strengthen your core muscles. The following are some excellent back exercises:
1). Deadlift with Bands
The deadlift is among the great back exercises for developing strength in your back and legs. You can add bands to the barbell to make it more difficult as you get closer to finishing reps by engaging all muscle fibres throughout each work set. Band tension will increase slightly at the top, which increases time under pressure (TUT), thus increasing hyper to mechanical stress on the muscle fibres.
Perform this exercise in a power rack or squat cage so that you can lower the bar safely to the ground when finished with each work set. Make sure not to round your back during this movement, as it is effortless to do without proper form and correct technique at heavier loads.
2). Pull Up
The pull up is a classic upper body exercise that works the back, biceps and forearms. This move can be challenging for beginners who need to start with an assisted version of this exercise using a resistance band or chair. If you’re stronger, try doing them on rings instead.
The chin-up is a variation of the pull up that targets your biceps and forearms more than the back. This move can be challenging for beginners who need to start with an assisted version of this exercise using a resistance band or chair. If you’re stronger, try doing them on rings instead.
3). Lat Pulldown
The last pulldown is an excellent exercise for the back. It targets your lats, which are long muscles that run along either side of your spine and help to provide stability in all pulling movements. It means you’ll have better form when lifting heavier weights or doing back exercises like deadlifts. You can adjust this exercise based on your experience and how much weight you’re using.
4). Barbell Deadlift
The barbell deadlift is a great exercise for your back. It targets the lower, middle and upper areas of your lats and all other muscles involved in this compound exercise. In addition to increasing the size of those muscles, it also improves mobility within them, which can help you achieve a better range of motion when performing back exercises.
5). Reverse Flys
Reverse flys are great for developing the upper back. They’re also a good exercise to help you build better posture and reduce shoulder-related problems from overtraining your chest muscles in bench press variations. If possible, use a slightly lighter load than what you might typically choose for regular dumbbell flies. This way, it’s easier to focus on squeezing and contracting your upper back muscles.
Conclusion
If you are suffering from back pain, these are some fantastic back exercises that you can try out. But ensure that you consult with your doctors and trainer whether or not this particular exercise is proper for you.
