Strength and Muscle Gain Through Back Exercises


A woman sitting on the ground

It is not uncommon for people to have some form of back pain. This can be a result of poor posture, improper lifting, or an injury. The best way to prevent this from happening in the first place is by performing exercises that strengthen and build muscle in your back. Below are five great exercises you can do at home!

Pull-ups:

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You will need a bar or something sturdy enough to hold your weight with two hand grips positioned over it. Sit on the ground beneath the bar and grab onto it with both hands using an underhand grip (palms facing away from you). Reach up so that your chin clears the top of the bar and then slowly lower yourself down until your arms are fully extended; repeat 10-15 times.

Seated cable row:

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Attach a stirrup handle to the low pulley of a seated cable row machine and sit facing the weight stack. Reach forward and grab the handle with your left hand, keeping your back flat; pull the handle toward your chest, allowing your shoulder blade to move down and back (row). Pause for two seconds and repeat. Perform all reps on one side before switching to the other arm.

Lat Pulldown:

Sit facing the weight stack with a lat pulldown bar in front of you. Place your hands on the bar a little wider than shoulder-width apart and depress your lats (pull-down). Keep your torso upright during the entire movement. Pause for two seconds and repeat.

T-bar Row:

Place a barbell on the floor with collars and lie facing down on the bench. Grab the bar with an overhand grip (palms facing your thighs) and, keeping your back flat, lift the bar to your chest. Pause for two seconds and repeat.

Swiss ball rollout:

Position a Swiss ball at your feet before lying down on your back with your palms flat on the floor. Place your heels on top of the ball, then press your hips and glutes off the floor. Dig your heels into the ball as you slowly extend your arms and roll it forward until your torso is extended and your head, shoulders, and hips are off the floor. Reverse the motion, and press the Swiss ball back to the start position. Perform 10-15 reps.

Bent-over Row:

This exercise works the muscles in your upper back, shoulders, and biceps. It also helps improve your posture. To perform the bent-over row, hold a weight in each hand and bend at the waist until your torso is parallel to the floor. Then, pull the weights up towards your chest, keeping your elbows close to your body.

Deadlift:

This exercise works the muscles in your lower back, glutes, and hamstrings. It is a great way to increase your strength and power. To perform the deadlift, stand with your feet hip-width apart and hold a weight in each hand. Bend at the waist and grasp the weights so that they are directly below your shoulders. Then, lift them until you are standing straight up again.

Benefits:

  • Strengthens and builds muscle in your back
  • Prevents back pain
  • Improves posture
  • Increases strength and power
  • Works muscles in your upper back, shoulders, glutes, and hamstrings.

Precautions:

  • Consult with a doctor before beginning any new exercise routine
  • Start slowly and gradually increase the intensity and duration of the exercises
  • Stop if you feel pain or discomfort
  • Perform each exercise with proper form to avoid injury.

Common Problem:

Back pain is one of the most common medical complaints, affecting nearly 80% of Americans at some point in their lives. While there are many possible causes of back pain, one of the most common is weak and underdeveloped muscles in the back. This can be a result of poor posture, improper lifting, or an inactive lifestyle. Strengthening and building the muscles in your back can help prevent back pain and improve your posture.

Conclusion:

The exercises listed above are just a few of the many that can help strengthen and build muscle in your back. By including these exercises in your routine, you can help prevent back pain and improve your posture. Be sure to consult with a doctor before starting any new exercise routine, and start slowly to avoid injury.

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