When it comes to exercise, many of us tend to ignore our backs while working out. According to fitness experts, maintain a strong back by back workout is very crucial when it comes to strengthening your upper body. Firstly, maintaining a strong back fixes your back posture and creates upper body stability.
Secondly, an efficient back workout creates a strong back and reduces the risk of injury. Moreover, these workouts boost your energy and enhance your lifts by supporting your spine. Thirdly, to have a balanced, well-rounded physique training your back ensures you have a V-shape body. Finally, back workout helps you reduce lower back pain.
Top Back Workouts
Here is a list of top back workouts to get a shredded physique and to improve your overall body physique.
Barbell Deadlift Back Workout
The barbell deadlift is a full-body workout that ensures you build stronger legs, back, shoulders and arms. This exercise ensures that all your upper-back muscle groups are involved. Firstly, squat down on a flat surface and grasp a barbell with your hands wide-apart. Secondly, keep your chest and shoulders apart and look straight ahead when lifting the bar. Thirdly, keep the weight off your back onto your heels and place the bar close to your body. Finally, lift the bar up to your thigh level and return to the starting position and perform 8 – 10 reps of 2 to 3 sets each.
Push-ups For Back Workout
Push-ups are considered to be the most preferred and effective exercise when it comes to tone your back. Firstly, lay down on a flat surface in a plank position and lift yourself in a high plank position. Secondly, slowly push your shoulders together without bending your elbows. Thirdly, keep your core tight while you return to the starting position and perform 10 – 15 reps of 2 to 3 sets each.
Bent-over Dumbbell Row
Using a pair of dumbbells you can easily strengthen your back muscles. Firstly, stand with your feet and shoulder-width apart while holding a dumbbell in each hand. Secondly, bend your hips slightly at the knees and lower your chest parallel to the floor. Thirdly, while keeping your core tight, bring your arms closer and row the weighted dumbbells towards your chest. Finally, perform the row towards your chest without bending your elbows and perform 12 – 15 reps of 2 to 3 sets each.
Another effective exercise when it comes to strengthening your back muscles. Firstly, using an overhead hand grip and pull your shoulder blades towards the floor. Secondly, move your shoulders up and down away from your ears. Thirdly, continue to raise your body below your chin and hold the position for few seconds. Finally, return to the starting position to the hanging position and perform 8 – 10 reps of 2 to 3 sets each.
When performing back exercises, always remember to keep your back and shoulder blades engaged. Also, remember not to put pressure on your neck and shoulders to prevent the risk of injury.