What’s the best Exercises for back muscles?


Let’s talk about Exercises for back muscles today

Trust me when I say that back pains are the worst!  Not only that they restrict your movements, but also disturb your daily routine in a drastic way.

Life of a daily 9 to 5 office worker (like me) involves at least 5 to 6 hours of sitting. Now, what happens when you sit in front of a computer without caring about your posture? That’s right! You start losing your natural posture and whenever you walk you look like a penguin on a holiday (sadly that’s what some people said to me).

Exercises for back muscles

In order to keep your back straight and your spine in proper posture, you need to do some exercises for back muscles. I know it’s a drag but still, you sure don’t want to be called a penguin!

Now, there are tons and tons of back exercises on the internet these days. Most of them are for bodybuilders so they aren’t suitable for absolute beginners. So, whatever you do kindly do not go around picking exercises on the internet without considering your level.

Let’s start by talking about the 4 primary muscles in our back.

  1. Lats
  2. Rhomboids
  3. Traps
  4. Erector spinae

We have to target all these muscles in order to keep a proper posture and to strengthen our back.

Now, let’s start the exercises.

Wait!! Warm-up first.

This is probably the most repeated rookie mistake ever (I made this mistake too). Imagine you go to a gym and start lifting weights without doing any stretches. The next thing you know, your body will start feeling heavy with every passing second and it will hurt like crazy!

So, if you don’t want to pass out from extreme physical exertion and pain, I suggest you warm-up before flexing your muscles.

For a proper warm-up, you need to do any cardio exercise for at least 10 to 15 minutes in order to get your body all riled up. Then take a 2-minute break and do some stretching exercises and you’ll be ready to do some extreme exercises then.

Resistance band pull workout

Exercises for back muscles
Exercises for back muscles

This workout is probably the simplest and easy among all of the upcoming back exercises. Choose a quality resistance band and then do at least 2 to 3 sets of 15 to 25 repetitions. You can decrease or increase the number of reps per set according to your capability.

First stand straight while keeping the resistance band parallel to the ground. Now, start pulling the band towards your chest while keeping your arms straight. This will squeeze your shoulder blades together and will make your spine straight every time you pull the resistance band apart.

Lat Pull-down workout

Exercises for back muscles
Exercises for back muscles

There are various methods for doing the lat pull-down workout. There are different types of machines for this specific workout method in the gym. Weight Lats.

Since weight lats (which involve lots of weight bars) are for professionals and body builders we’ll go with the stretch lats. Doing stretch lats are also quite simple. All you have to is pull the weights from above your head to down on your level of chest.

If you’re on a machine, stand straight and place your hands on the bar properly. Now, start pulling down the bar to your chest level. Do at least 2 to 3 sets of 10 to 15 reps, four times a week. how to weight loss and looks smart

Hyper-extension workout

 Hyperextension workout targets the muscles on your backside and strengthens your core. This exercise is best for erector spinae muscle and all lower back in general.

Lie on the exercise rubber ball while keeping your abdomen on center of the ball. Now, extend your arms to your front and press your feet on the ground to maintain balance. Once you are in that position, try to raise your upper body towards sky while bending your waist. Stay in that position for a at least 2 to 3 seconds and then come back. Do 2 sets of 12 reps every two to three days in a week.

Pull-up bar workout

Pull-up bar is one of the most famous traditional workouts. It’s not only good for your back muscles, but also for building core strength, increasing height and building triceps.

Grab the pull-up bar with an overhand grip first while keeping your hands wide apart from each other. Now, start pulling up your body slowly and try to make your chin come parallel to the pull-up bar. Do at least 2 to 3 sets of 10 reps every day. You can increase the amount of reps and sets according to your capability.

Planks! Best for developing back muscles

There’s a common misconception that planks are just for core strengthening and they don’t target any special muscle group. Well actually, planks are best for erector spine and help you maintain your natural posture.

First, get into the plank position while supporting all your weight on your toes and forearms. Start doing planks now and do 2 to 3 sets of at least 10 reps. Do this exercise three times a week but if you feel tired, reduce it to one or two days.

Renegade dumbbell row! A little bit harder step

This exercise takes the light workout to a whole new level and adds some extra value to your back exercises regimen.

At first, take a plan position while keeping your body on a higher level. Now, start lifting the dumbbells one by one while keeping your back straight. Do it with left arm first and then switch to right one after completing reps. This exercises not only helps to train back muscles but also chest muscles. Pec Muscles training with dumbbells can easily do at home.

Don’t take it too hard on yourself!

Keeping your body healthy is great. Doing exercises is awesome. And taking care of your diet is simply amazing.

Although all these things are great for your body but there’s one thing that you should keep in mind and that is

“Don’t take it too hard on yourself”

If you restrict yourself to a specific diet and a specific routine, it might affect your social life. Imagine cancelling plans with friend because the plan collides with your exercise routine. Obviously your friends will feel bad if you do that. Now, I’m not saying to go against routine just because of friend. I’m saying that it’s okay to go on a little break every now and then.



And of course, You’re all amazing! You’re all cool! And you’re all beautiful.


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