Want a strong back? How to Exercise your back, Make your back stronger. Here you will get the answer.
Why: The true king of compound movements, the barbell deadlift is a full-body move — building stronger legs, back, shoulders and arms. Its place in your next back workout is well deserved — as you work through the full range of motion, your upper-back muscles (rhomboids, traps, rear delts, and lats) are firing away helping to keep your torso straight while preventing your back from rounding and causing injury.
How: Squat down and grasp a barbell with your hands roughly shoulder-width apart. Keep your chest up, pull your shoulders back and look straight ahead as you lift the bar. Focus on taking the weight back onto your heels and keep the bar as close as possible to your body at all times. Lift to thigh level, pause, then return under control to the start position.
Why: If you want a V-shape physique — you do, that’s why you’re here — then there are no avoiding pull-ups. Targeting your lats directly, you’ll gain a wider frame and will appear slimmer. Plus, you’ll get major gym kudos once your chin goes above that bar.
How: Grab the handles of the pull-up station with your palms facing away from you and your arms fully extended. Your hands should be around shoulder-width apart. Squeeze your shoulder blades together, exhale and drive your elbows towards your hips to bring your chin above the bar. Lower under control back to the start position.
3. Dumbbell Single-arm Row
Why: Another great move for your lats, the dumbbell single-arm row works both sides of your body and helps you focus (and fix) weaker spots by smashing through strength imbalances on either side. A handy tip: don’t let your shoulder drop at the bottom of the movement. Lock your torso to ensure your back lifts the weight, not your arm.
How: Head to a flat bench and place your right hand against it under your shoulder, keeping your arm straight. Rest your right knee on the bench and step your other leg out to the side. With your free hand grab a dumbbell off the floor and row it up to your side until your upper arm is parallel with the floor. Lower slowly back to the floor and repeat.
4. Inverted Row
Why: Suitable for those struggling with pull-ups and chin-ups, the inverted row is surprisingly difficult. Smoking your back and your arms, you can progress or regress the move by re-arranging where your feet are.
How: Set up a bar in a rack at waist height. Grab it with a wider than shoulder-width overhand grip and hang underneath. Position yourself with heels out in front of you and arms fully extended. Your body should be straight from shoulders to ankles. Flex at the elbows to pull your chest up to the bar. Lower yourself back to the start position under control.
Why: Just like pull-ups, lat pull-downs — a firm bodybuilding favorite — will build your lats, while working at a slow tempo will maximize your muscle gain. Keep form strict and reap the rewards. A tip: always bring the bar in front of your head. The behind-the-neck version can damage your rotator cuff.
How: Kneel in front of the cable machine and face away. Grab the bar with your palms facing away from you, shoulder-width apart. Lean back slightly and push your chest out. Pull the bar down to your chest, then return slowly to the start position. Your torso should remain still throughout.
6. Single-arm T-Bar Rows
Why: You’ve probably seen the standard T-bar row being performed (often incorrectly) at the gym, but the single-arm T-bar row ensures that, as you’re using a lighter load, form is stricter and muscle imbalances are being ironed out.
How: Add weight to one end of a barbell. Bend forward until your torso is almost parallel to the floor and keep your knees slightly bent. Grab the bar with one arm just behind the plates. Pull the bar straight up with your elbow in until the plates touch your chest and squeeze your back muscles at the top of the move. Slowly lower to the starting position and repeat without letting the plates touch the floor.
7. TRX Low Row
Why: You’ll be getting a lot of bang for your buck with this exercise. Rowing will help strengthen your spinal erectors and shoulder stabilizers, while the instability will help you hit your deep abdominal muscles.
How: Lie under the TRX and grab hold of the handles. Raise your body, drawing your shoulders back to focus the work on your lats for that V-shape.
8.Barbell Bent-Over Row
Why: As you’re working with a barbell, you should be able to shift more weight during a barbell bent-over row. Helping your recruit more muscle — and, obviously, elicit further muscle growth — you’ll work your middle and lower traps, rhomboid major, rhomboid minor, upper traps, rear deltoids, and rotator cuff muscles. Keep your shoulder blades back to avoid slouching, which puts undue stress on your lower back.
How: Grab a barbell with an overhand grip, hands slightly wider than shoulder-width apart. With your legs slightly bent, keep your back perfectly straight and bend your upper body forward until it’s almost perpendicular to the floor. From here row the weight upwards into the lower part of your chest. Pause. And return under control to the start position.