Many people look for the aesthetically appealing look of a well-developed back. However, a strong back is more than harmonious appearance. Properly trained back muscles can help reduce back pain, improve athletic performance, and support routine movements throughout the day (lifting, bending, etc.).
Best exercises to work the back muscles
To develop the back muscles, it is important to add additional load and stress to the muscle. However, working your muscles correctly without weight is much more important than doing an exercise with incorrect technique and heavy weight. Therefore, the most important thing is to correct technique and improve muscle activation, and then continue to stress and strengthen the muscle.
There are a wide variety of exercises you can do to strengthen your back. Review the following beginner, intermediate, and advanced moves for three of the major back muscles. You can also use the order of the exercises as a way to progress. But keep in mind that any fitness level can perform any of these exercises as long as they are done correctly.
Trapezius exercises to strengthen the back muscles
The trapezius muscles are fairly large back muscles that are shaped like a diamond . They spread to the back of the head, neck, upper spine, and near the shoulder. The trapezoid has three parts (lower, middle and upper), each with a specific functionality. This muscle, as a whole, is what helps you shrug your shoulders , but that’s the functionality of the upper trapezius. Many people put a lot of emphasis on the upper trapezius when training the muscle, however, to have a strong and stable back, you must also work the lower and middle trapezius , which helps maintain proper posture and stabilize the shoulder.
Exercise for beginners: “Y” position
To train your lower back muscles in your traps, you’ll first need to learn how to activate them. This simple exercise requires no additional weight . Lie face down on a flat surface or bench. The arms should be extended above the head and slightly to the sides (about 45 degrees), creating a ‘Y’ with the arms. The outside of the palms should be flat on the floor, but the palms should be facing each other with the thumbs facing the ceiling. Focus on keeping your shoulder blades back and down and slowly raise and lower your arms .
Intermediate exercise: face pull
The pulley should be set at about face height, above your head, thumbs up. Stand back from the machine to put tension on the cable. Intensifies activation of the gluteal and core muscles in an athletic posture. Squeeze your shoulder blades together as you pull the rope toward your face. Make an effort to keep your shoulders down and your elbows up . Slowly release and return to the starting position.
Advanced Exercise: Incline Dumbbell Row
Stand with your feet shoulder-width apart and your knees slightly bent. With dumbbells in each hand, slowly rotate at the hips while keeping your back straight. Let your arms hang directly in front of you. Keep your abs tight and slowly bend your elbows as you pull the weights to your sides. Keep your elbows tight and focus on pulling your back muscles together . Slowly release back to the starting position.
Dorsal exercises to work the back muscles
The lats are one of the largest muscles in the body. They are triangle-shaped and are located on the arm in front of the humerus bone. They connect to the lower half of the spine and descend to the iliac crest. The lats also extend to other areas of the back. Because of this, they help our body perform a variety of different movements and are strong stabilizer muscles.
Exercise for beginners: assisted pull-ups
Before you start doing bodyweight pull-ups, focus on doing the exercise correctly and working your lats well. You can do this by using the assisted pull-up machine or by placing a resistance band on the pull-up bar and your feet to offset some of your body weight.
Intermediate exercise: bodyweight pull-ups
Grab the bar with both hands, about shoulder-width apart, palms facing out. Fully extend your arms to hang. Squeeze your lats and slowly stand up . Keep your shoulders back and down and drive your elbow toward the ground as your lats contract. Keep your chin and chest up and pull your chest toward the bar. Slowly lower your back down.
Advanced Exercise: Wide-Grip Pull-Ups
Once you know how to do a bodyweight pullup well, you can challenge yourself by donning a weighted vest. You can also change the position and do them with a wide grip. Instead of grabbing the bar at shoulder height, grab it about 30-45 degrees out on each side of your body . When you hang from the bar, your arms will be in the shape of a ‘Y’.
Exercises for the erector spinae muscles
The spinal erectors is a group of long muscles that run vertically along the spine from the sacrum to the upper ribs and cervical vertebrae. They primarily support the head and spine and aid in back extension, head rotation, and lateral flexion. The erector spinae group is not considered an important muscle, so it is sometimes overlooked, but it is an essential muscle because it helps stabilize our spine , helps maintain proper posture, and plays a key role in the strength of our base movements.
Exercise for beginners: Superman
Lie face down on a flat surface. Both arms and both feet should be about shoulder-width apart. Slowly raise both arms and legs 6 inches off the ground at the same time. Focus on lifting your chest off the ground using only your back muscles . Keep your face facing the ground to keep your neck in a neutral position. Pause to hold for a second while keeping your legs and arms raised. Slowly lower your legs and arms to the ground. If necessary, you can modify this exercise by alternating between raising one arm and one opposite leg at a time.
Intermediate Exercise: Stability Ball Back Extensions
Lie face down on the stability ball. Your toes should be pointed and your legs should be spread wide enough to create a solid, stable base . Put your hands behind your head and squeeze your glutes and core muscles. Lift your torso up using your lower back muscles. The feet must remain firm on the ground. Slowly lower your back to the starting position.
Advanced Exercise: Dumbbell or Barbell Deadlift
Another of the best exercises to work the back muscles is the deadlift with a barbell or dumbbells. Remember that technique is more important than weight . Keep your shoulders back and your torso straight throughout the movement. Your hands should grip the dumbbells with your palms facing the tops of your thighs. Slowly rotate your hips and lower your torso until it’s almost parallel to the ground, keeping your weight close to your shins. Extend your hips and contract your glutes at the top of the lift .
