3 Great Back Exercise Variations

Every movement your body makes requires back muscles, and pain can stop you from doing your favorite activities or moving your body in certain ways. Having a strong back can relieve frequent back pain, especially in the lower back. Building your back muscles allows you to move with less effort and energy, helping you easily maneuver through your day.

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Best Exercises for Your Back

There are several muscles in your back, but the most important ones to target with exercise include the:

• Rhomboids: The muscles in your mid-to-upper back.
• Trapezius: Also known as traps, these muscles are located from your neck to mid-back.
• Latissimus dorsi: Your lats run from the area below your armpits along the sides of your back.
• Erector spinae: This major muscle group traces and strengthens the spine.

With that said, let’s take a look at some of the best back-strengthening exercises that work a combination of these muscle groups.

1. Barbell Deadlift

Barbell deadlifts are great for working several muscle groups at once. In addition to your lats, rhomboids and traps, you can also get in a quick quad and glutes workout. When performing a deadlift, be sure to use the correct form to prevent injury — keep your feet shoulder-width apart, hips back, feet flat, arms straight, chest lifted and bend at the knees. Do the traditional way or try out the sumo or Romanian deadlift styles.

2. Dumbbell Rows

There are several forms of dumbbell rows to work your upper back muscles — single arm rows, bent-over rows, suspended rows, renegade rows and more. Each row technique usually involves taking a dumbbell and pulling it toward you while keeping your arm close to your body.

If you have access to a gym, check out the rowing machine!

3. Resistance Band Pulls

Working with resistance bands is a great place to start if you are still getting comfortable with dumbbells. Give these a try for a simple yet effective back workout:

• Resistance band pull apart
• Lat pulldowns
• Bent-over or single-arm rows
• Deadlifts
• Reverse fly

Beat Backaches at 5 Bridges Health & Fitness

At 5 Bridges Health & Fitness, we understand that going to the gym on your own can be challenging. For guidance on what back exercises to do and how to do them, consider our personal training program.

We are passionate about health and nutrition and want to help you reach your fitness journey goals. Join our community or sign up for your free trial today!