6 Best Exercises For Bigger, Stronger And Pain-Free Back

A lot of exercisers spend way too much time training their chests, biceps, abs, and quads. These people look great from the front but from the back, you may not even be able to tell they work out!

The muscles on the back of your body are just as important as the ones on the front. In fact, if you want to avoid lower back pain, exercises for this often undertrained area are crucial. Studies reveal that exercise is one of the best ways to prevent and treat lower back pain.

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There are several important back exercises, with the main ones being:

Latissumus dorsi – located on the side of your back
Trapezius – the large kite-shaped muscle on your upper back
Rhomboids – located between your shoulder blades
Erector spinae – the muscles that run up either side of your spine

If you are serious about building a strong, healthy body, you should do as much training for the muscles on the back of your body as you do for the front. This will improve how you look, feel, and perform.

Here are six of the best back exercises around. Include at least some of these in your next back training workout.

1- 45-degree back extensions

In studies, this exercise has been proven to be useful for increasing lower back strength and flexibility. If you are new to back training, this is a good place to start. Because 45-degree back extensions use bodyweight for resistance, you can start light and easy, building up gradually as you get stronger. This exercise also works your hamstrings and glutes.

How to do it:

Adjust the 45-degree back extension bench so that the top edge of the pad is level with your hips
Stand on the footplate with your feet flat, knees slightly bent
Lean your hips against the pad and clasp your hands behind your back
Hinge forward from your hips and lower your upper body down toward the floor. Try not to round your lower back
Lift your body back up so that your shoulders, hips, and feet form a straight line. Do not lean back and hyperextend your spine

Make this exercise harder by crossing your arms in front of your chest, placing your hands on your temples, or by holding weights.

Benefit:

This is a great exercise for strengthening your lower back
It’s ideal for the beginner, intermediate, and advanced exercises
This is a simple exercise that is easy to learn

2- Deadlifts

Deadlifts are one of the best exercises for total back strength and size. They work virtually every muscle on the rear of your body, from your calves up to your neck. Deadlifts are also an effective core and grip exercise. If you only have time to do one back exercise, deadlifts are an excellent choice.

How to do it:

Place a loaded barbell on the floor. It should be around mid-shin height
Stand with your feet hip to shoulder-width apart with your feet under the bar
Bend down and hold the bar with a shoulder-width, overhand grip
Straighten your arms, lift your chest, and position your hips, so they are just above your knees. Your lower back should be slightly arched and not rounded
Without bending your arms, drive your feet into the floor and stand up. Do not let your hips come up faster than the weight
Stand up straight but don’t lean back
Lower the bar smoothly back to the floor using the reverse motion. Do not drop the weight
Reset your grip and do another rep

Deadlifts look simple, but they can be tricky to master. Make sure you perfect your technique before you start lifting heavyweights.

Benefits:

Deadlifts are a good way to build muscle strength and size
They work your entire back, from the top to the bottom
Deadlifts teach you how to lift heavy objects off the floor safely

3- Lat pulldowns

Lat pulldowns are a popular back building exercise. They emphasize your latissimus dorsi, which are the muscles that are on the side of your back. When well developed, these muscles look like wings.

Studies reveal that doing lat pulldowns with a wider than shoulder-width grip increases latissimus dorsi activation. This means you should move your hands out toward the ends of the bar to get more from this exercise.

How to do it:

Grip the bar with a wide, overhand grip. Sit down with your thighs under the leg pads
Lift your chest and lean back slightly. Pull your shoulders down and back
Bend your arms and pull the bar down to the front of your neck. Focus on pulling your elbows down and slightly backward
Slowly extend your arms and repeat

Some people do this exercise by pulling the bar to the back of their neck. Don’t be one of them! Pulling the bar behind your neck increases stress on your shoulder joint and doesn’t make it a better lat builder. Pull the bar down in front of you for a safer, more effective workout.

Benefits:

Lat pulldowns are suitable for beginner, intermediate, and advanced exercises
You can use several different hand positions for variety in your workouts
They are easy to learn

4- Pull-ups and chin-ups

If you’ve mastered lat pulldowns and are looking for a new back-building challenge, it’s time to try pull-ups and chin-ups. Pull-ups and chin-ups are similar but involve different hand positions. Where pull-ups use an overhand, shoulder-width or wider grip, chin-ups use an underhand, narrower grip. They are both great exercises, and there is no need to choose between them. Both deserve to be part of your back-building workouts.

How to do it:

Hold an overhead bar using your chosen grip
With your arms straight, bend your knees and lift your feet off the floor
Pull your shoulders down and back, and lift your chest slightly
Bend your arms and pull your chin up and over the bar. Do not kick with your legs as doing so takes the stress off the target muscles
Slowly extend your arms and repeat

If you can’t do many pull-ups, use an assisted chin/dip machine to give you a boost. Reduce the amount of weight as you get stronger so that you gradually do more of the work yourself. Once you can do ten or more reps on your own, add some extra weight using a chin/dip waist belt. Start with about 10% of your body weight.

Benefits:

Chin-ups and pull-ups are a good way to progress from lat pulldowns
They are suitable for intermediate and advanced exercisers
Weighted pull-ups and chin-ups are an effective way to build more muscle mass and strength

5- Seated rows

Like lat pulldowns, seated rows work your lats, but they also involve your trapezius and rhomboid muscles (4). Located between and across your shoulder blades, your traps and rhomboids are important postural muscles and are responsible for pulling your shoulders down and back. They also give your back thickness. Well-developed mid traps and rhomboids can add a lot to your appearance, especially when you are viewed from the rear or the side.

How to do it:

Sit on the seated row machine and place your feet on the footrests
Grab the handle and slide your butt back so that your knees are slightly bent, and you are sat upright. Brace your abs, keep your chest up, and look straight ahead
Bend your arms and pull the handle into your lower abdomen. Pull your shoulders back and keep your elbows close to your sides. Do not bend your wrists
Slowly extend your arms and repeat

Some people lean forward and back as they do their reps. This allows you to lift more weight but also takes the stress off the target muscles by using momentum to lift the load. It may increase your risk of back injury too. Most exercisers should avoid this technique and keep their upper bodies still.

Benefits:

Seated rows are a good exercise for posture
They build back thickness
Seated rows also work your posterior (rear) deltoids

6- Body Rows (Also Called Inverted Rows)

Body rows, sometimes called inverted rows, also work your mid traps and rhomboids along with your lats. As an added benefit, body rows also work many other posterior exercises, including your lower back, glutes, and hamstrings.

How to do it:

Adjust the bar on a Smith machine or squat rack to about hip-height. Lock it in place so it won’t move
Sit on the floor under the bar and grasp it with a shoulder-width, overhand grip
Lie back with your arms are straight
Extend your legs and lift your hips, so your body forms a straight line
Bend your arms and pull your chest up to the bar
Slowly extend your arms and repeat
Keep your body straight throughout

You can make this exercise easier by raising the height of the bar. Alternatively, if you want a harder workout, put your feet on an exercise bench or rest weights on your lower abdomen. Body rows can also be performed using a TRX or gymnastic rings.

Benefits:

Body rows work your upper back and your lower back at the same time
Because your body is straight, there is very little stress on your lumbar spine
With no weights, this exercise is ideal for circuit and muscular endurance training

Wrapping Up

A strong back is a healthy back. Avoid muscle imbalances and injuries by working your back at least as hard and often as you work your chest and shoulders. Better still, dedicate one or two workouts a week to back training so that you can give these vital muscles the attention they deserve. You’ll look better and feel better if you do.

References:

Shipton EA. Physical Therapy Approaches in the Treatment of Low Back Pain. Pain Ther. 2018;7(2):127–137. doi:10.1007/s40122-018-0105-x
Yaprak Y. The effects of back extension training on back muscle strength and spinal range of motion in young females. Biol Sport. 2013;30(3):201–206. doi:10.5604/20831862.1047500
Lehman GJ, Buchan DD, Lundy A, Myers N, Nalborczyk A. Variations in muscle activation levels during traditional latissimus dorsi weight training exercises: An experimental study. Dyn Med. 2004;3(1):4. Published 2004 Jun 30. doi:10.1186/1476-5918-3-4

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