Specific exercises designed to build a better back are part of total body workout plans at any gym. These activities not only make the muscles bigger and more defined but also stronger.
Achieving a V-shaped back is not easy. It is necessary to work several large muscles, without forgetting other secondary ones. In the gym there are various machines to work the back targeting these different muscles.
But there are a few things you want to remember before you jump right into the exercises.
- Warming up your body is critical. The last thing you want to do is overstrain or tear a muscle because you went too hard too fast. The muscles need to have some movement in them already so make sure you stretch or do some total body warmup first.
- Using a variety of exercises keeps your body from getting too comfortable. Try to change your routine up sometimes.
- Protect your lower back by holding your core muscles engaged.
- Your muscles do not work in isolation apart from your mind. Use your concentration and imagination to create a connection for strong results.
What back workout exercises can you do at the gym?
Keep in mind is that each body is different in the way it adapts and builds muscle. You may do the same exercises as your partner and they build muscle much faster than you, or vice versa. And it doesn’t have to mean you’re doing anything wrong. It is a fact that we all have different metabolisms and rhythms. Don’t obsess with weight or measurements, and be consistent in your training. Sooner or later you will see results.
To grow muscles you can do workouts aimed at hypertrophy. this is an increase and growth in muscle cells through exercise. You can do this by weightlifting a lot of repetitions at a low weight, or fewer times with a heavier weight. this can be a strategic way of developing bigger muscles in your back but you don’t need to start there as a beginner.
Obsessing over only muscle growth can lead to problems. If your goal is bodybuilding, you should consult with good professional trainers. Work with them to develop a plan that helps you through the change in muscles and how to fatigue them. Trainers assess your current performance level to develop growth plans.
Common sense dictates that muscles do not grow without proper nutrition and rest. Follow a healthy diet, add protein to your body after training, and respect recovery times. If you train the same muscle group every day, you will only damage it.
Let’s move on to back exercises you can use in the gym to strengthen and widen it:
Everyone knows pull-ups. They are an advanced exercise and difficult to achieve without some hard work. A pull-up is an upper body strength training exercising using a pull-up bar. You lift your own body weight up until your chin is above the bar.
The pull-up technique starts by hanging from a horizontal bar, grip open wide. Palms facing forward and your body extended fully.
Go up until you touch the chin on the bar, and slowly lower until your arms are fully extended. Maintain control of your muscles by moving in a consistent way, not jerking.
Make sure to focus the force on your lats and not on your arms. If you want more involvement of the upper bib, open the grip more. Adding this to your back day workout will help you build your back muscles .
The deadlift is one of the best back exercises for your strength training workout. It can be performed using a machine or with a barbell. Achieved by picking up a weight from the ground, standing up and lowering it again.
Prepare a bar with the weight you need. The first few times, it is better to go light with the weight than to overdo it. With your feet shoulder-width apart, raise the bar with your palms pointing inward. Your shoulders should be down, not squashed up to your ears.
As you perform the exercise, lean your hips back while bending your knees like a squat. Make sure you lean your torso forward, and return to the starting position.
If you want to get the technique correct it may be best to seek the supervision of a coach. Once you get better at it you can begin increasing the weight.
3. Dumbbell row
This is another of the great back workout classics, and it is also recommended for all levels. The dumbbell row helps strengthen your back plus shoulders, arms and core. Its benefit shows up in how much easier it is to perform everyday activities.
Support your knee and your hand on a bench, so that you are leaning over it. Keep your back straight in a natural position. Reach down and pickup the dumbbell, palm facing you.
Your arm is hanging extended then you raise the dumbbell to your chest. Make sure your back is doing the work and not your arms. At the chest level, squeeze the muscles in your back and shoulder. Then, slowly with control, lower the dumbbell until you fully extend your arm, and repeat.
Do not sink your back or allow forced bends in it. Concentrate on keeping your entire trunk stable and fixed whenever you perform these types of exercises. Dumbbell back exercises are usually the easiest to start with.