A strong, defined back is the foundation of a fit body. A powerful back allows you to complete the most challenging of fitness routines. However, the back is made up of various muscles interconnected with each other. This means, you’ll have to activate each muscle group to achieve strength and definition. In today’s post, we are listing down back exercises that yield amazing results:
Wide Grip Pull-Up
This workout will activate the V-taper of the back. It will also strengthen the arms and shoulders. To perform the wide grip pull-up, hold the bar with an overhand grip. Extend the arms fully then relax the shoulders to flex the lats. Now pull yourself up, keeping the elbows to the sides. Pull yourself as high as possible by contracting the lats. If you can’t pull yourself high enough, you can either ask a spotter to assist you or use an assisted pull-up machine.
This exercise is performed in a slow, deliberate tempo to achieve maximum strength. You want to feel the lats burning with every repetition. To perform the lat pull-down, sit on a lat pull-down station. Grab the bar with an overhand grip at beyond shoulder width. Now, pull the shoulders back and down without moving the torso. Bring the bar down to the chest, pause for a few seconds then return to the starting position. That’s one rep. Do at least 8 to 15 reps.
As long as the form is correct, the deadlift is one of the best back exercises there are. This exercise will activate the rhomboids, traps, erector spinae, rear deltoids, and lats. But if you don’t achieve the right form, it can cause lower back pain.
To perform the deadlift, stand up straight with the legs shoulder-width apart. Hold the barbell and roll it against the shins. Bend the hips and knees then grab the barbell with an overhand grip. Keep the lower back arched then pull the torso up. As you do this, thrust the hips forward to bring the barbell up. Now lower the bar to the floor and repeat.
Bent-Over Underhand Barbell Row
The rowing movement will engage the middle and lower traps, rhomboid major, rhomboid minor, upper traps, rear deltoids, and rotator cuff muscles. To perform this exercise, grab a barbell with an underhand grip. Keep the arms shoulder width apart. Lower the torso until it’s almost parallel to the floor. Bend the hips and knees, letting the bar hang at arm’s length. Now, pull the bar to the upper abdominals then pull the shoulder blades together. Maintain this position for several seconds then go back to the starting position. That’s one rep. Now do two sets of 15 reps.
The front squat will tone the upper back and the glutes too. It will also strengthen the torso and shoulders.
To perform the front squat, grab a barbell with a shoulder-width grip. Now, place it in front of you across the tops of the shoulders. Slowly raise the upper arms until they are parallel to the floor. Let the bar roll back to the fingertips. Without dropping the elbows, lower your body by pushing the hips back. Bend the knees until the thighs are parallel to the floor. Now push the body back to the starting position. That’s one rep. Do at least 2 sets of 10.