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Whether you’re a beginner or a seasoned gym-goer, having a strong back is essential for everyday life. A strong and toned back can help to improve posture, reduce pain and even help with balance and stability. Building muscle in your back requires a combination of exercises that target both your upper and lower back muscles. The best back exercises are those which can be done with minimal equipment and will help you to build muscle quickly and effectively.
Shop The Collection: Weighted VestsThe upper back is made up of the trapezius, rhomboids and latissimus dorsi muscles. To target these muscles, you should focus on exercises such as:
Bent over rows are an effective way to work your upper back. To do this exercise, hold a dumbbell in each hand and bend your knees slightly. Bend forward from the waist, keeping your back flat and your head up. Pull the weights up to your chest and lower them back down to the starting position. Aim for 3 sets of 10 repetitions.
Shop The Collection: Pull Up BarsReverse flys are another great exercise for working the upper back. To do this exercise, stand with your feet hip-width apart and hold a dumbbell in each hand. Bend forward at the waist and keep your back flat. With your arms straight, lift the weights up and out to the side until they’re at shoulder level. Lower them back down to the starting position and aim for 3 sets of 10 repetitions.
Seated rows are a great way to target the upper back. To do this exercise, sit on the floor with your legs extended in front of you. Hold a weighted bar (or a resistance band) in both hands and lean back slightly. Pull the bar towards your chest and then release it back to the starting position. Aim for 3 sets of 10 repetitions.
The lower back is made up of the erector spinae muscles. These muscles are important for supporting your spine, as well as aiding with flexibility and balance. To target these muscles, you should focus on exercises such as:
Supermans are a great exercise for working the lower back. To do this exercise, lay face-down on the floor. Lift both your arms and legs up off the ground and hold the position for a few seconds. Then slowly lower them back down to the starting position. Aim for 3 sets of 10 repetitions.
Back extensions are another great exercise for targeting the lower back. To do this exercise, lie face-down on a bench or stability ball. Place your hands behind your head and lift your torso off the bench. Hold the position for a few seconds before lowering yourself back down to the starting position. Aim for 3 sets of 10 repetitions.
Bird dogs are an effective way to work the lower back. To do this exercise, start on all fours with your hands directly under your shoulders and your knees directly underneath your hips. Raise one arm and the opposite leg and hold the position for a few seconds. Then lower them back down to the starting position and repeat with the other arm and leg. Aim for 3 sets of 10 repetitions.
Building muscle in your back might seem like a daunting task, but with the right exercises and dedication it can be achieved. Focus on exercises that target both your upper and lower back muscles and make sure to use proper form to get the most out of each exercise. With consistency and commitment, you will be able to build muscle in your back and see results in no time!
