5 Effective Exercises to Work your Back

Training your back is not only crucial for a better-looking bare body at the pool. The benefits of a well-sculpted back go beyond just better aesthetics. If you have a sedentary lifestyle, then your back needs extra attention. Not doing regular exercises may lead to fat accumulation and muscle atrophy.

We have got you covered if you are looking for some practical strength training exercises with minimum types of equipment. Before we list some of our top picks for your back workout, let us understand the benefits of doing back exercises.

The Importance of a Back Workout

  • It supports your spine and improves posture
  • It helps you enjoy heavy weight training
  • You will be able to train your lower body better
  • Regular back exercises reduce the risk of injuries
  • Regular training prevents sprains and strains during routine chores

Examing back

Four Major Muscle Groups we are targetting

  • Lattismus dorsi
  • Rhomboids
  • Trapezius
  • Erector spinae

All the exercises mentioned below will target these muscles in combination.

1. Resistance Band Pull

Resistance Band Pull
Photo: Youtube@Julie Lohre
  • Stand comfortably with arms extended
  • Hold a resistance band taut in front of you and parallel to the floor
  • While keeping your spine engaged and arms straight, squeeze your shoulder blades together
  • Do this exercise of pulling the resistance band for 10-12 reps

2. Back Extension

 Back Extension
Photo: Youtube@Criticalbench
  • Lie down facing down on the exercise ball
  • Put your arms straight at the level of the ears
  • Bend your waist, bringing your body down first
  • Now extend your upper body till your shoulders are above hip height
  • While raising, engage your core and hold the topmost position for a few before coming back to the original position

3. Superman Exercise

Superman Exercise
Photo: Youtube@XHIT Daily
  • Lie down comfortably on a yoga mat with your facedown
  • Extend your arms overhead while engaging your core muscles
  • Now lift your arms and legs off the floor like a superman flying in the air
  • Do not strain by overexerting, and try holding the arms and legs in the air for a few secs

4. Single-arm Dumbbell Rowing

Single-arm Dumbbell Rowing
Photo: Youtube@Bodybuilding.com
  • Maintain your position on a bench so that your leg and shin are adequately rested on the bench.
  • The hands-on the same side are also seated comfortably on the bench
  • The leg of the other side is straight and rests on the floor
  • Grab the dumbbell in the other hand
  • Pull the dumbbell up by bending your elbow and squeezing your back muscles instead of focusing on your arm

5. Reverse Dumbbell Fly

Reverse Dumbbell row
Photo: Youtube@Howcast
  • Adjust the bench to a 45-degree angle against the floor
  • Chest down and stay against the back pad of the workout bench
  • Hold a pair of dumbbells out to the side and slightly bent arms at the elbows
  • While squeezing the shoulder blade, lift your arms up and out
  • Focus on the rhomboids, delts and lats. Do this repetition 10-12 times

The Bottom Line

The back workout exercises will help you prevent recurrent back pain by strengthening your back muscles. Always start with light weights and focus on the correct form. As you progress, start increasing your reps and weights for better results. If you have chronic pain, always consult your doctor before starting any new exercises.


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