Workouts for the back can help you get rid of your back pain easily. Pain or stiffness in your back is a common problem today. With proper strengthening exercises, you can get rid of back pain. There are many workouts for back. Some, you should avoid if you have back pain, while some, you should do for strengthening. Sometimes, even if you do not have back pain, your back is not strong enough to do various exercises and poses. Some people only focus on building their biceps and leg muscles. They do not concentrate on their back muscles. But overall fitness is gained only when you have a solid back. Here is a list of 5 best exercises to build your back.
5 Best Workouts For Back
Band Bent-Over Row
Take a low-resistance band and keep it on the floor. Stand in the middle of it and hold the ends in both hands each. Now hinge slightly at your hips and bend your knees a little. Do not curve your back. Next, squeeze your back and pull the band ends towards your chest. Then pause for some time and take the band back into its starting position. This is one rep. Repeat 15 reps in 3 sets each.
Take a pair of dumbbells and keep them shoulder-distance apart on the ground. Get into a plank position, while gripping the dumbbells with your hands. Now get up and get one dumbbell to your chest level and then again take it back to the floor. Repeat the same with the other hand. This is one rep. This way, continue performing 15 pushups in 3 sets each.
Dumbbell Single Row
These are classic exercises for the back. This one helps to build your strength imbalances. Place your dumbbell on the floor next to your bench. Next, get on the bench, ensuring that your entire weight is on the opposite knee and hand. Bend a little at your butt but remember to keep your back upright. Lift the dumbbell placed on the ground, and hang it down from the shoulder. Pull it up without shifting your shoulders, hold on to this pose and then lower it back again to the starting point. This is one rep. You can perform 3 sets with 15 reps each.
Chest-Supported Dumbbell Row
This exercise is done on an inclined bench. You need to position yourself with your chest forward and towards the bench. Now, grab the dumbbells and allow your hands to hang on either side. After that, squeeze your back and lift the dumbbells towards your butt using your slightly bent elbows. Do not bend more than 90 degrees. Hold to this position for 2 to 5 seconds and bring the weights back. This is one rep. Like this, you can perform 3 sets with 15 reps each.
This back workout is quite strenuous but works effectively on your back muscles. You need to keep a bar at your hip distance on a Smith machine and then grab it with your overhand grip. Keep some distance beneath your neck and the floor as if you can hang suspended. Next, push your legs straight and keep your heels on the ground. Next, pulling the shoulder blades back, pull up with your arms such that you raise the chest to the bar. Keep your wrists neutral and stable and keep your back aligned. Squeeze your glutes. Next, touch your chest to the bar and then straighten your arms. Get back on the beginning position. This is one rep. You can perform 15 such reps.