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The back is often overlooked while working out and people generally see training the back as an afterthought. Following this back workout tips could turn out to become counterproductive as the back plays a crucial role in a multitude of activities that you perform in your daily routine.
For a great physique and a supreme posture, building the muscles found in the back is of paramount importance. Moreover, training the back improves the total-body strength allowing stronger lifts and stronger throws as the muscles in the back act as stabilizers in most of the shoulder and arm motions.
However, while toning the back muscles, take care that there is enough variety and you are targetting all the main muscle groups such as the trapezius, the latissimus dorsi, and the rhomboids.
Let us look closer at the five explosive workouts that you could add to your training program to start building bigger and muscular back.
#1 Barbell Deficit Deadlift
The barbell deficit deadlift is an advanced variation of the standard deadlift, which targets the lower back and the erector spinae muscles with unrivalled precision. Along with these muscle groups, traps and rhomboids in the middle-back and the upper-back are also worked out.
To sum it up, the barbell deficit deadlift targets almost all the muscles found in the back along with toning the glutes, hamstrings, and quads.
Instructions:
Step 1: Start the exercise by standing on a shallow elevated platform. Squat and grab the barbell with the appropriate weight attachment with palms facing the body. The distance between the palms and the legs should be approximately equal to the width of the shoulder.
Step 2: Lift the barbell by moving your hips and knees until it is near the hips. Avoid any unnecessary movement while lifting the weight.
Step 3: Hold for a moment and return to the initial squatting position.
Repeat the exercise for the recommended number of times.
Important tip: Do not overload the barbell and focus on completing a higher rep count. People with lower back problems should exercise caution.
Next up: T-Bar Row
#2 T-Bar Row
The T-bar row is an intermediate strength training exercise that tones the lower-back muscles and the traps. In addition, the T-bar row targets the arms and rear deltoids.
Instructions:
Step 1: Clamp the bar at one end to avoid unneeded motion and add appropriate weight plates at the other end. Bestride the bar and hold the weights with a firm grip. Bend using your hips and ensure that the torso is straight and at a 45-degree angle with the floor.
Step 2: Pull the bar towards the chest with a stationary torso by moving the elbows and the shoulder blades.
Step 3: Pause for a moment when the bar is near the chest and then return to the initial position.
Perform the exercise for the recommended number of times.
Important tips: Always maintain a proper posture and do not use momentum to lower the weight. Lift the bar with a closer grip to further stimulate the lats.
Next up: One-Arm Dumbbell Row
#3 One-Arm Dumbbell Row
The one-arm dumbbell row is a very effective dumbbell workout that works on improving the traps and the lats found in the back. In addition to improving those muscles, this exercise also tones muscles found in the arms and shoulders.
Moreover, people of different age groups and diverse skill levels can perform this exercise, thanks to its simple motion.
Instructions:
Step 1: Place dumbbells on either side of a flat bench. Place your left knee on the bench and bend forward using your waist until it is almost parallel to the floor. Keep the torso straight while performing this exercise.
Step 2: Pick up the dumbbell using your right hand and place your left hand on the bench for support. The palm of the right hand should be facing the body.
Step 3: With a stationary torso, pull the weight towards the chest while keeping the elbows close to the body.
Step 4: Hold for a moment and return to the starting position.
Repeat the exercise for the recommended number of times. After finishing one set, perform the same motion on the other side.
Important tips: Contract your back muscles while lifting the dumbbell for maximum efficiency. Focus on a smooth motion and do not take help of momentum to raise or lower weights.
Next up: Pull-Up
#4 Pull-Up
With its simple motion, pull-ups are great for both beginners and experienced professionals. Pull-ups improve the functioning of traps, rhomboids, and the lats while also improving the arms, shoulders, and abs.
In addition, multiple variations of the pull-ups could be performed to stimulate various muscles of the upper body.
Instructions:
Step 1: Grab the pull-up bar with palms facing away from the body. Have a wide grip if you intend to target the lats with greater intensity.
Step 2: Pull yourself upwards until the chin is above the pull-up bar. Take care to keep the torso stationary while performing the exercise.
Step 3: Hold for a moment and return to the initial position.
Perform the exercise for the recommended number of repetitions. Do not let your feet touch the floor until you finish all the reps.
Important tips: You could even perform pull-ups using a weighted vest for added resistance and improved customizability. Train with an assisted pull-up machine if you are finding it difficult.
Next up: Barbell Row
#5 Barbell Row
The bent over barbell row works on a whole range of muscles in the back covering the lats, traps and the lower back. Additionally, this exercise trains muscles in the hips and the arms.
Instructions:
Step 1: Stand straight in front of the barbell with weights. Hold the barbell with a pronated grip with slightly bent knees. Keep the torso straight and bend forward using your hips.
Step 2: With a stationary torso, lift the barbell towards the chest. Squeeze the back while performing this motion for maximum efficiency.
Step 3: Pause for a moment and return to the starting position.
Repeat the exercise for the recommended number of times.
Important tips: People with lower back problems should exercise caution and only perform this exercise under expert supervision.
