How to Train Your Back

These are some exercises to work and strengthen your back both in a gym and at home.

Exercises in a gym.

Number One: Deadlift

It serves to give more corpulence to the whole of the back, giving it resistance to be able to lift any weight, on a daily basis.

How is it performed?

  • Stand up, feet apart, they should be in a straight line with your shoulders.
  • Squeeze the abdomen area; pull out the entire chest, keeping the entire back straight.
  • Pick up the dumbbell or barbell, gripping it with your thumbs facing each other.
  • Lift the weight strongly, with your knees bent, when you reach the height of it, put your legs straight, as you straighten your back, look forward as you raise it, while you take a breath, hold it and you expel it little by little.
  • With the weight lifted and your body straight, hold the weight for a few seconds, slowly bending your back again as you lower, bend your legs and leave the weight on the ground.
  • Always keep your head up.

Repeat the exercise with a lower weight for about 4 sets of 10 or 12 repetitions. With heavier weight another 4 times of 6 repetitions.

Number two: Barbell row.

It is practiced to increase the muscle mass of the entire back, it works the latissimus dorsa, the trapezius, the rhomboids and the trees major.

How is it performed?

  • Bend your knees and bring your back forward, keeping your back straight. When the angle formed by the body is somewhat narrower, the trapezius part will work more, while if the angle is somewhat wider, it will be the lower back area. Which is working more?
  • While performing the exercise, the head must be straight looking forward, with the chest forward.
  • Take the bar, with your hands face down and with a distance greater than the distance between your shoulders.
  • Lift the weight while bending your arms, up to hip height, in a straight line with your navel.
  • Once the weight is raised, hold it for a few seconds while bringing your shoulder blades together, then lower the weight slowly.

Repeat this exercise for about 4 sets of 6 to 8 repetitions.

Number three: One-arm dumbbell row.

It is practiced to increase the density of the back specifically, the trapezius, the trees major, the latissimus dorsa and the rhomboids. Care must be taken when doing this so as not to damage the shoulders.

How to do it?

  • Place a bent knee on top of a bench; this is used as a fulcrum.
  • Support the same hand also on the bench.
  • Keep the other leg slightly bent, and take the weight with your hand, while slightly bending the hip.
  • While you raise it, your back should be straight with respect to the ground, and have the abdominal area contracted.
  • Raise the dumbbell to hip level, without rounding your back at any point.
  • Hold the dumbbell for a few seconds and then lower it.

Repeat the same exercise with the other hand, repeat 4 sets of about 12 repetitions.

Number four: Chest pulls.

It is an exercise that is based on increasing the amplitude of the back, working two main parts that are the trees major and the latissimus dorsa. It requires a lot of force since the weight that is taken from the machine is quite large.

How is it performed?

  • Sit on the seat of the machine and place the roller-shaped pad on top of your legs to prevent your body from lifting when you lift the weight.
  • Take the bar of the machine, which is attached to an extensible cable, with your thumbs facing each other and your arms a little further apart than the distance that your shoulders mark.
  • Pull the bar toward your chest while leaning your body and head back a bit.
  • Let the bar rise into position, so that your elbows are straight and bringing your shoulder blades together and squeezing your back, hold for a few seconds in that position.
  • Always keep your back straight throughout the exercise.

You can do this exercise in 4 parts, and divide it into 8, 10, 12 and 15 repetitions each time. As the repetitions are increased, the weight that is put on the bar that is lifted will increase.

Number five: single dumbbell pullover.

It is a type of exercise that works the entire back very well, making it grow, as well as making the back more flexible and more mobile.

How is it performed?

  • Lie down on the bench supporting your body except for your legs, which must be placed bent at an angle of 90º with the ground.
  • Do not rest your neck on the bench, so as not to damage your spine during the exercise.
  • Rest your shoulder blades well on the bench.
  • Keep your hips relaxed and your legs steady.
  • Hold the weight with both hands and with your arms completely straight, keep the weight above your chest perpendicularly.
  • Reach your arms behind you until the weight passes behind your head, always with your arms as extended as possible. When you get to that position, squeeze the chest area for a few seconds and return the weight to the starting position.

You can do this exercise in 2 or 3 sets of about 10 repetitions each.

Other exercises at home.

  1. Supine push-ups:

This exercise works mainly the last and the part of the rhomboids, so it works mainly the upper part of the back.

How it is performed?

  • On a mat or mat, lie down looking up, supporting your whole body and keeping your legs bent and your feet on the ground.
  • Rest your elbows on the ground, with your arms at a right angle, so that they are perpendicular to your body.
  • Raise your back without taking your elbows off the ground, putting pressure on them.
  • Keep your head facing the ceiling or the sky while you perform the exercise?
  • Don’t put your feet up.

You can repeat the exercise in 2 or 3 series of about 15 repetitions each.

  1. Scapular type push-ups:

It is an exercise that works the serrates anterior, it belongs to the scapula which is complicated to work. It also works the part of the shoulder blades.

How to do it?

  • Lie on your stomach with your palms flat on the floor.
  • Keep your body elevated and place your toes flat on the ground, so your body rests on your hands and the front of your feet.
  • Keeping your back straight, lower your body until you contract your scapulae, keeping your arms and legs straight.
  • Go up and down, remember that the body must always be parallel to the ground, but never touch it.

You can do 2 or 3 sets of about 10 reps each.

  1. Swimmer position.

To increase the thickness of the back, this exercise is highly recommended.

How to do it?

  • Lie face down on a mat spread out on the floor.
  • Place your head facing the ground, trying to keep your neck relaxed and your back straight.
  • Raise your right leg and left arm at the same time, your arm should be straight and forward, as if you were swimming, going down and up. Repeat the same but with the left leg and the right arm.

You can repeat the exercise in 3 or 4 sets of about 15 repetitions each.

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