Having a strong back is important for maintaining good posture, preventing injury, and performing daily tasks with ease. Incorporating good back workouts into your fitness routine can help you achieve a toned, sculpted look while also improving your overall health and wellness. Whether you’re a beginner, intermediate, or advanced fitness enthusiast, there are good back workouts to suit your skill level and help you reach your goals. And for a fitness enthusiast or a gym rat a powerful & good back workout is something that augments the overall look & confidence in carrying themselves.
So, without further ado let’s dive into the three categories of workouts –
Basic Good Back Workouts:
- Superman:
Directions:
- Firstly, have a mat handy with you.
- Now, lay the mat down & lie on the mat flat with your face down, arms and legs extended.
- Now, simultaneously lift your arms, legs, and chest off the ground,to get into action. Hold this position for like 4-5 secs and then release. Slowly and gradually you can increase the timing to strengthen your back eventually.
- Repeat the same for 2 more sets of 8-12 reps.
- Reverse Flys:
This exercise can be performed using dumbbells, over a pec fly machine or cross-cable machine. I’ll try to keep this simple and explain how you can perform the exercise with dumbbells.
Directions:
- Take a bench or a seat. Make sure you are seated upright with your legs on either side of the bench or seat.
- Now, hold the dumbbells right in front of your chest such that your elbows are perpendicular to the ground. Make sure to have a slight angle at your elbows.
- From this position pull the dumbbells back such that your hands go wide and the dumbbells are on your sides.
- Hold in this position for 3-4 secs such that you get a nice contraction in your back muscles.
- Repeat for the next 2 sets of 8-12 reps.
- Cat-Cow Stretch:
Directions:
- Start with the position wherein you are placed on your hands and knees. Make sure that your wrists are under your shoulders and your knees are under your hips.
- Now, as you inhale, arch your back and look up towards the ceiling.
- Then while you exhale, round your back and tuck your chin towards your chest, like a cat.
- Repeat this for 2 more sets of 8-12 reps.
4. Lat Pulldowns:
Usually, one of the favorite exercises of the gym trainers. No, trainers would go without asking their students to hit the lat pulldown machine. This is a very effective workout that targets your upper back and strengthens your posture.
Directions:
- Firstly, sit at a lat pulldown machine with your back tight & upright, making sure that your knees are tucked under the knee support pads or rollers.
- Once you are in the right position, chin up extend your arms & grasp the bar with a wide grip, keeping your arms straight. If the rod has a slight bend then make sure you place your grip on the bend as that’s the ideal length.
- A little secret here, make sure your thumbs are over the bar and not under while you hold it.
- Now, pull the bar down to your chest, keeping your elbows perpendicular to the ground & close to your body.
- Then, release the bar back only to a point where you feel your back muscles extended.
- Repeat for 2 more sets of 10-12 reps.
Intermediate Good Back Workouts:
- Dumbbell Rows:
Directions:
- Firstly, stand with your feet hip-width apart. Then bend slightly forward keeping your back straight & your lower body intact. Make sure your back is arched.
- Then, hold the dumbbells in each hand or maybe only one in the hand whichever method you are comfortable with.
- Next, pull the weight up towards your chest and hold at this position for 3-4 sec, then release.
- Repeat this for 2 more sets of 8-12 reps on each arm if you go for one arm at a time.
- Pull-Ups:
An old school but a very effective back without.
Directions:
- Hang from a pull-up bar with an overhand grip, palms facing away from your body and your thumbs rolling over the rod.
- Now, pull your body up towards the bar with your chin up. Hold yourself at this position for 3-4 sec until you feel the tightness in your back, then lower back down to the zeroth position.
- Repeat this for 2 more sets of 8-12 reps.
- T-Bar Rows:
My personal favorite, as this gives immense fullness to my back.
Directions:
- For this you would need the T-bar. If this machine is not there at your gym then not to worry. Simply, head to the squat rack, pick up the olympic rod and stick it at one of the corners of your gym.
- For the next steps I am assuming that your gym has a T-bar. Now, stand at the T-bar machine and grip the handles in a manner that your thumbs roll over the handle of the T-bar.
- Pull the weight towards your chest and hold it for 3-4 secs until you feel the contraction in your muscles, then release.
- Repeat this for the next 2 sets of 8-12 reps.
- Bent-Over Barbell Row:
Directions:
- This exercise targets your upper and middle back muscles, and helps improve posture.
- It is actually quite similar to the dumbbell row that I explained previously, it’s just that this engages both your arms together and maintains the balance.
- Stand with your feet shoulder-width apart, holding a barbell with a grip that’s slightly wider than shoulder-width. Make sure that your thumbs roll the rod from under.
- Once you have gotten your feet right, bend forward keeping your back straight and your knees slightly bent. Ensure to keep your back tight & arched while maintaining sturdiness with your lower body.
- Now, pull the barbell up to your chest and hold it for like 3-4 secs in this position until you feel the contraction in your back. Ensure you keep your elbows close to your body.
- Lower the barbell back to the starting position and repeat for 10-12 reps.
5. Seated Cable Row:
Directions:
- Firstly, get into position by sitting on the machine with your feet flat on the machine rest.
- Now, reach forward and grab the handle with your thumbs rolling over the grig such that you eliminate the play of your forearms, also make sure your arms are straight.
- Then, pull the rod/handles towards your chest and hold it for 3-4 secs, keeping your back straight.
- Finally, slowly release the handle back to the starting position.
Advanced Good Back Workouts:
- Deadlifts:
Directions:
- Firstly, make sure that you got the olympic rod all loaded. Then place the loaded rod right in front of you such that the rod kind of slices your feet into two halves.
- Now, stand with your feet hip-width apart and hold the barbell such that your hands are in line with your feet. You can have a mixed grip or palm inward facing grip whichever you are comfortable with
- Before you lift the weights make sure that you have your back arched. And just while you lift keep your back tight, roll your shoulders to keep them intact. MAke sure to keep your elbows soft while you lift
- Repeat for the next 2 sets of 8-12 reps.
- Barbell Shrugs:
Direction:
- Stand with your feet hip-width apart and hold a barbell in front of your thighs.
- Shrug your shoulders straight up towards your ears and hold for 3-4 secs, then release.
- Repeat the same for the next 2 sets of 8-12 reps.
- Single-Arm Dumbbell Rows:
Directions:
- Stand with your feet hip-width apart and bend forward at the waist, keeping your back straight.
- Hold a dumbbell in one hand and let the other arm hang down towards the ground.
- Pull the weight up towards your side, then release.
- Repeat for the next 2 sets of 8-12 reps on each arm.
In conclusion, a strong back is crucial for maintaining good posture, preventing injuries, and building overall strength. Incorporating these good back workouts into your fitness routine can help you achieve a strong and healthy back. It’s important to remember to start with basic exercises and gradually progress to more advanced workouts as your strength increases. Make sure to warm up before your workout and listen to your body, taking breaks if you need to. With dedication and consistency, you can develop a strong and healthy back.
Also it’s important to consult with your doctor or a qualified fitness professional before beginning any new exercise program, especially if you have any pre-existing medical conditions.
If you also wish to build a 3D chest then check out my previous article here.