Exercises For Stronger Back
There are many reasons to spend a serious portion of your workout time strengthening your back. Without a healthy spinal column and back muscles, you’ll never be in a position to maximize your workout and realize all the potential results body wide. Like most things preparing a good foundation is essential for building good results. Building a strong healthy body is no different. A few minutes spent on these simple but versatile exercises will more than prepare your back and shoulders for those more vigorous and challenging workouts you really want to get down too.
For performing scrap push-ups begin from a high plank position. Then, slowly lean forward both your shoulder blades without moving your elbows. Now, return back to the starting position. You can move your shoulder blades apart as well but your focus should be on keeping your arms straight. Perform 15 reps for 1 set.
For this exercise, you need a dumbbell and a flat surface. This is a variant of pushup but an intense one. First of all, lie down in plank position and hold the dumbbells in your palms. Keep your palms parallel to each other and in front of you. Also, keep your feet apart. Now look at the floor ahead and maintain your spinal alignment by squeezing your glutes and core muscles. Next, move one of the dumbbells to chest height and then return back to the floor while maintaining your body balance. Now repeat the same with the other dumbbell while focusing on your balance and core muscles.
Machine Back Extensions
This exercise is similar to a reverse crunch and you will need a back extension machine. Simply sit on the machine maintaining your spinal alignment. With both feet on the footrest, grab the handle. Slowly move to straighten your torso then return to the starting position. Perform 10 reps of machine back extensions to complete one set.
Dumbbell Single Arm Row
You need a dumbbell and workout bench and good balance for this intense workout. First of all, lie on the floor with the dumbbell on the ground near the bench ready for your working hand. Then, mount the bench with your weight on your opposite knee and hand. Now pick up the dumbbell from the ground by bending your hips and hang the dumbbell straight down from your shoulder while keeping your back straight throughout the move. Now without rotating your shoulder, pull the dumbbell to the side of your torso and hold in there for a while. Now return back to the starting position.
For the inverted row exercise, you will need a bar set at about hip height. For performing the exercise, lie down under the bar and hold it firmly with your hands. Now lift your chest towards the bar to suspend your body. Remain in this position for a while before lowering yourself to the ground. You can perform this exercise in a number of different styles and each will vary in intensity. You can either fully extend your legs and rest your heels on the ground or bend your knees and plant your feet on the ground. The later is easier. Perform multiple reps to complete one set.
For barbell deadlift place a loaded barbell on the ground in front of you and stand straight with your knees apart. Now bend your knees and hips to lift the barbell. Grab the barbell with an overhand grip and raise it above your shins and knees. Keep lifting until you are standing straight. Squeeze your shoulder blades to balance the barbell when you are standing tall. Now replace the barbell on the floor. Perform 5 reps to complete one set.
Bent-Over Barbell Rows
For this exercise, hold the barbells with your hands almost shoulder-width apart. Lower your torso until it is parallel to the floor while maintaining the natural arch at your back. Now squeeze the shoulder blades and while maintaining balance pull the bar to your upper abs. Return to the starting point to complete one rep.
There are as many variations of pull-ups as there are pushups and each has its own targeted muscles.
Some variations are listed below:
- Chin Up: For the chin up exercise, hold the bar with an underhand grip and keep your hands shoulder-width apart.
- Neutral-Grip Pull Up: It’s the same as chin up but here, instead of holding a single bar, hold two parallel bars at the same time.
- Mixed Grip Chin Up: For this variation, place your hands shoulder-width apart while holding the bar with an underhand grip with one hand and an overhand grip with the other.
- Pull Up: This is similar to chin up but instead of shoulder width keep your hands at a slightly more distance apart.
- Start-and-Stop Pull Up: For this pull up dead hang yourself while going half way up and do the same while going half way down. This will complete one rep.
- ISO Pull Up: The difference with this pull up exercise is that you have to hold your chin above the bar for 10 to 15 seconds.
- Towel Pull Up: For towel pull up you need to fold a cooling towel on your gripping points on the bar. The towel will add resistance and involve more forearm muscle strength than normal chin up and pull up exercises. It will also improve your gripping and holding strength.
Whether you decide to start with scrap push-ups, barbell deadlifts or chin-ups, you’ll be doing your spine no end of good. Just as importantly, you’ll be strengthening all your back muscles. These are the very tools you need ready to go at optimal efficiency if you’re to get all you can from your workouts. So, grab your towel and head to the gym for a few inverted or dumbbell single arm rows knowing you’ll be reaping the benefits of a strong healthy back for your everyday life and one that is able to meet the challenges of even the most vigorous workouts that are so good for your overall health.