Most people don’t know the importance and functions of back muscles; and the few people who do know about these muscles often make major mistakes in training them. To be fair, back muscles are slightly more complicated to train than other muscles such as the chest or arms so it’s understandable if you’re neglecting this area of your body in training; but no worries, we have compiled a list of 8 effective and easy to perform exercises that should get you into that desirable v-taper in no time:
1. Rowing
This is one excellent way to build your back muscles. Building back muscles needs a lot of gym time, because gyms make this easier with the variety of machines to help. In rowing machines, you sit as though you’re in a rowboat and you push a bar back, and forth… its basically the same way it is done while paddling a rowboat. Some of these rowing machines allow you to sit up and pull the bar towards you, making you work your muscles excessively.
2. Deadlifts
is another great exercise for back muscle building. Many people are afraid of this because they think its somewhat bad and dangerous for your lower back. Well, no pain no gain, right? If it is done correctly, its a good way to build muscles and prevent injury when performing deadlift. Every time you deadlift, you should be focused on good form.
3. The Dumbell Row
Another safe and simple exercise for developing upper back muscles is the one arm dumbbell row. This step, all you need do is place your left hand and knee on the bench, make sure your left arm is fully extended and your spine is almost parallel to the ground then lift the dumbbell with your hand keeping your forearm at your side. Please note that you shouldn’t lift the dumbbell towards your chest, the main target here is to work your upper back. Repeat this 8-12 times, and repeat with the other arm.
4. Bent over Barbell Row
is also a great exercise. It focuses on the primary muscles, which is basically all back muscles. For this step, all you need do is hold the barbell in front of you with an overhand grid. Your arms should be slightly wider than your shoulder width. While doing that, your core should be tightened and back straightened. Drop your torso down to 60º and with all your might, contract your back and your biceps and pull the barbell upwards into the top of your core and hold for one second. Return down and repeat
5. Renegade Dumbbell Rows
This focuses on the primary muscles, cores, Lats and Teres. It is the same thing as doing push ups, all you have to do is assume push up position with two dumbbells. Keep your core tight, and your back flat, slowly and slightly row your right hand up until it’s slightly above your torso. Hold for 1 second, return it to the ground and repeat for the opposite arm as much times as you can.
6. Chin-ups
Chin-ups focus on the back, biceps, Lats and Teres. Hang up from a pull up bar (shoulder width apart) with an underhand grip, your palms facing up. Pull your chest up to the bar; your biceps should be in contract while doing that. Lower down, up continually and repeat.
7. The Narrow Grip Seated Cable Rows
This focuses on the back, biceps, rhomboids and the trapezius. Sit on a cable station that has a narrow grip attachment and lean back slightly with bent knee. Be sure to maintain a flat back, your biceps contracted and pull the cable into your chest. Do not swing or use force. Hold for one second, return and repeat.
8. The Lying Superman.
This can be done at the comfort of your own home; all you need do is to lie flat on the ground with your hands extended in front of your face. With your head tilted up raise your legs, chest and arms off the ground and squeeze your lower back. Hold the squeeze for about 1 second and lower back down to start and repeat. If done well, it focuses on the lower back.
These exercises will generally work the muscles in the back but with emphasis on different muscle groups so ideally, you should aim to use a combination of these exercises for best results.