Best Back Exercises: The muscles in the back are the second largest set of muscles in the body, as well as being a problem area for weakness, so much so that up to 80% of people have back problems at some time.
It is really important to keep your back strong from a health and fitness perspective. The fact that the back muscle are so large means that they have the capacity to burn a lot of energy, and help you accelerate through to the lean look that you want.
Best Back Exercises 1: Barbell Deadlifts
This exercise belongs with so many muscle groups, since approximately 90% of all muscles are called to action during this exercise. The barbell deadlift makes use of the buttock, legs, triceps, upper back, and lower back. This is a great exercise to build overall strength, burn more calories, and get the lean look.
Start with the barbell places on the floor, in front of your shins. Stand with your feet shoulder width apart, bench your knees and grab the bar with your elbows outside of your knees.
Stand up, and straighten the back, running the bar along the leg, and up the thigh. Remember to keep your abs tight, and keep your back straight as you do this exercise. The raising of the weight should be to a count of two. Hold the weight in the fully stood up position for a count of one.
When lowering the weight, reverse the process, again in a controlled manner, to the count of two. Slide the bar along the thighs, and down the shins, keeping the back straight and the abs tight.
It is very easy to ‘slouch’ and end up with sore back, so be careful, and ensure that you make sure not to arch the back when picking up, or putting down the weight.
Best Back Exercises 2: Pull Ups and Chin Ups
These exercises are a very difficult exercise to do, primarily because they involve a large number of muscles. This again is really good news for building strength very quickly, as well as burning calories and getting the lean look.
Pull ups, hold the pull up bar slightly wider than shoulder width, palms facing away from you, and lift your body, until your chin is at least in line with the pull up bar. Do the pull upward to the count of two, hold the position for a count of one. Lower your body in a controlled manner to the count of two, until your arms are straight, but not locked out.
Chin ups, hold the bar, slightly narrow than shoulder width, palms facing toward you. Execution is the same as for a pull up.
Note that you can add weights either to a weight belt hook, or by crossing your feet and putting a dumbbell between them.
Best Back Exercises 3: One Arm Dumbbell Rows
This exercise isolates one side of your back, but is still compound, since it involves a lot of muscles. This means once again, that it will build your strength quickly, help you burn calories, and develop the lean defined look.
Put a dumbbell next to a bench at the top end. Standing at the bottom end of the bench, place your knee up on the bench, and your hand on the bench for support, toward the top end of the bench. Your upper body should be parallel to the floor. With the other hand, grip the dumbbell with your elbow tucked in. Raise the dumbbell up so that it is almost touching the shoulder, to the count of two. Hold the position for a count or one, and lower back in a controlled manner until your arm is straight, and hanging down, but not locked out.
Do this exercise using both arms by work through your sets for one side, then swapping to the other arm.
You can vary this exercise by turning your hand so that your palm points toward you and your elbow sticks out to the side. Execution is identical.
Best Back Exercises 4: Seated Rows
This exercise involves a large number of muscles, such as the abs, the back, and the arms. This exercise is really good for increasing your strength, burning calories, and getting the lean look.
Sit at the bench, holding the double handle with your legs in front of you. Pull the handle toward your sternum, to the count of two. Hold the position for a count of one, then release to a count of two. The torso should be slightly leaning backward, the abs should be tight and the back should be straight.
Do not swing the torso to cheat the weight toward you.
Best Back Exercises 5: Wide Grip Pull downs
This exercise, because it is performed on a machine isolates the “lats” specifically, so has less potential to burn as many calories.
Grip the pull down bar on the hand holds, just beyond should width apart. Pull the bar down, and place your knees under the brace. It would be helpful if you have a spotter to help you pull the bar down here!
Keeping the abs tights and the back straight, lean slightly backwards, and pull the pull down bar. Pull the bar down to your chin to the count of two. Hold the position for a count of one, and release the bar back to the original position to the count of two. The arms should be straight, but not locked out.
It is important that you do not cheat the bar down by swinging backwards – keep the torso upright in the same position.
