Transform Your Back with These Essential Exercises
Transform Your Back with These Essential Exercises! Are you looking to get your back into shape? If so, it’s time to hit the mat and get active. Working out can be intimidating, but it doesn’t need to be. With a few simple exercises, you’ll be able to strengthen and transform your back in no time.
First, let’s start off with an exercise that will hit your lats (lattismus dorsi muscle). The classic exercise for strengthening your lats is pull-down. Sitting on the machine, make sure your starting position is at around shoulder height. Grab the bar with an overhand grip and slowly pull it down into your chest. Keep your elbows close to your sides and focus on engaging your lats throughout the exercise.
Second, it’s time to work your rear delts (deltoids). Seated cable rows are a great way to target these elusive muscles. Grab the cable with an over hand grip and lean slightly forward. While keeping your arms close to your sides, pull the handle towards your chest. Make sure to keep your shoulders down throughout the exercise and don’t forget to squeeze your back muscles at the top of the movement.
Third, let’s give your back a good stretch with cobra pose. Start by lying on your stomach with your feet hip-width apart. Place your hands palms down on either side of your chest and lift your chest up as you inhale deeply. As you exhale, create a gentle curve in your back. Hold this pose for 10-30 seconds, focusing on your breath and your back.
Fourth, add in some rows to work your back from a different angle. Seated rows are a great way to target your middle back. Grab the bar and pull it towards your chest. Keep your chest facing forward and understand at the top of the movement to really work your back.
Fifth, switch up your grip and add in pull-ups to your routine. Start by gripping the bar with an overhand grip just like the pull-down, but this time pull up towards the bar instead of down. Make sure to engage your back throughout the exercise and keep your elbows close to your sides.
Sixth, let’s throw in some push-ups to heat things up. Start by keeping your hands slightly wider than your shoulders. Make sure to keep your core tight and your back and neck in a straight line throughout the exercise.
Lastly, don’t forget about your lower back. The plank is the perfect exercise for strengthening your lower back. Start with a high plank position with your arms shoulder-width apart. Make sure to engage your core, quads and glutes as you hold this position for 30-60 seconds.
As you can see, there are a variety of exercises you can do to target and strengthen your back. Now, let’s dive deeper into the other essential exercises for transforming your back.
For your lower back, exercises such as: Good Mornings, Back Extensions, and Bird Dogs will do the trick. Start by standing with your legs slightly wider than hip-width apart. Keep your core tight, and hinge at your hips, with your head and chest up. As you hinge forward, keep your back flat and make sure to engage your core and glutes.
For your upper back , Deadlifts and Bent-Over Rows are a great way to target your back muscles. Start in a standing position with the barbell in front of you. With an overhand grip, hinge at your hips and lower the bar to your thighs. When you are in the bent-over position, keep your back flat and pull the barbell up to your hips. Engage your lats as you row the bar up until it is close to your chest.
If you are looking to hit your mid-back, exercises such as: Face Pulls, Bent Over Y Raises, and High-Cable Rows will work best. Start with a bent-over position or seated on the cable machine, with a narrow overhand grip. Pull the bar or cable towards your face and keep your elbows slight higher than your shoulders. Keep your shoulders down and back and maintain the same shoulder height throughout the exercise.
Lastly, don’t forget about your traps. Exercises such as Shrugs, Upright Rows, and Overhead Presses will do the trick. Begin with a standing position with the barbell at your waist. Grip the barbell with a slightly wider than shoulder-width grip and engage your traps while you pull the barbell up towards your chin. Make sure not to pull the barbell too high to ensure you don’t torque your shoulder.
So, next time you hit the gym, try out some of these essential exercises to transform your back. With consistency and proper form, you’ll be able to make the changes you want to see in your back.
Once you’ve mastered the essential exercises, why not take it one step further and add in resistance accessories such as dumbbells, resistance bands, and machines to your routine. With the addition of these items, you can target each muscle even further.
Switching up and varying the intensity of your workout is another great way to add some spice to your routine. You can increase the intensity by adding in more reps, setting time limits or adding weights.
Consistency is key when it comes to transforming your back. Regular workouts and mindful eating are a must to see the changes you want. Planning is key for success. Write down the exercises you want to do, the days you want to work out and the meals you want to eat and stick to your plan.
Not sure where to start? Contact a personal trainer for advice on how to properly work your back muscles. With their help, you’ll be able to get the back you have been dreaming of.
