Best exercises to build strong back muscles

Many of us care about the back muscles, and today I will focus on the most important exercises for the back muscles

Since many back exercises require you to use your arms to pull to activate the muscles, working your back is also great for targeting your arm muscles. These exercises can be done at work, at home, and most especially in the gym. Building your back is more beneficial to your entire body. The upper and middle back muscles help stabilize the shoulder joints. The stronger and more stable your shoulders, once you start back exercises, your body will improve, with the growth of your weak muscles that are ignored, it has a big role in increasing strength and these exercises

1

Use this exercise to warm up and be standing in the shape of a 7, then bend your knees and stabilize your back and start pulling the rope as in the picture

2

Start this exercise as if you are doing a push-up with the use of light dumbbells, taking into account the position of your back.

Get a pair of light dumbbells and more room than you need to do pushups. Get into a plank position and extend your feet wide, pulling the dumbbells up at chest height with your palms

Then return the weight to the floor, keeping the balance of the rest of your body in position. parallel to each other. And look at the ground in front of you

You only need one dumbbell to do the job here. Place it on the floor next to a bench on the side you plan to work on. Hold the bench with your weight on your right knee and hand, planting the same side leg on the floor. Bend at the hips, keeping your back straight, and pick up the dumbbells with your hand.

Pull the dumbbells to the side of your back without rotating your shoulders.

4

If you are looking for a strong chest and a straight back, then you should try this exercise.

Sit on a reclining chair with your chest forward. Get a dumbbell with a neutral grip, keeping your chest strong and allowing your arms to pull the dumbbells

Squeeze your back to pull the weights to the hips, with elbows bent at a 90-degree angle. Squeeze your shoulder blades for one to two seconds to maintain your position, then return to the starting position.

5

Place the bar about center height on a smith machine or power stand. Lower yourself to the floor under the crossbar, and hold it with your fists. There should be space under your back and the floor for it to hang. You can extend your legs fully and rest your heels on the floor to challenge them, or bend your knees and plant your feet on the floor for easier leveling. Then pull your arms up to raise your chest to the bar. Keep your wrists stable and your back in a straight line

6

Pull your arms up to raise your chest to the bar. Keep your wrists stable and your back in a straight line

Work on each side of your body individually without using a bench for support. You shouldn’t focus on gaining weight here, especially with your back in a bent position.

Grab a pair of dumbbells, squeeze your hips and knees, and lower your torso until it’s almost parallel to the floor. Your feet should be shoulder width apart, and your lower back should be naturally arched

Let the dumbbells hang at arm’s length from your shoulders with your palms facing each other. Maintaining your position, raise one dumbbell to your side, pause at the top of the movement, and slowly lower it. Then repeat with your other arm.

7

. Exercising with heavy loads increases muscle growth in your middle and lower back muscles.

It is a practical exercise for working the middle back muscles. Just be careful to use proper form and don’t overload.

Hold the bar with your fist, hold your hands about shoulder width apart. Knuckle at your hips and knees and lower your torso until it is roughly parallel to the floor. Keeping your back naturally arched, pull the bar to your upper abs and press your shoulders toward each other. Pause, then slowly lower the bar to the starting position.

8

If you thought this step sounded familiar, you’re not wrong – it’s exactly the same step above with one major difference: Use a tyrannical fist:.

Grab the bar with an underhand grip that goes beyond shoulder width, and hold it at arm’s length. Lower the torso until it is approximately parallel to the floor, bending at the hips and knees

9

Strengthening these muscles is important because weakness can lead to unstable shoulders – this limits strength and muscle gains in nearly every upper body workout.

Attach a straight bar to a cable terminal and steady yourself with your feet in the ready position. Hold the bar using a shoulder width sideways grip, sitting straight. Pull the bar to your upper abs. Pause for three seconds, then slowly lower your body back to the starting position. Your torso should remain straight and motionless throughout the movement. Do not lean forward and backward to perform the exercise.

10

You will begin by lifting your body up by pulling your chest to the bar above the chin Grab the bar with a lower fist about a shoulder width apart, but hold your chin above the bar for 10 to 15 seconds. You can do this three times, each time 10 reps

Chinup As a back exercise, the cable pull is also great for increasing muscle. In fact, bodybuilders swear by it. Get the most out of this move by performing the exercise in.

Hold the hand grip that is above shoulder width. Without moving your torso, pull your shoulders back and down, and push the bar down into your chest. Pause, then slowly return to the starting position.

12

Load the iron and roll it against the stems. Bend at the hips and knees and grab the bar with a fist, your hands are beyond shoulder width. Keeping your lower back naturally arched, pull your torso up and push your hips forward as you stand with the barbell. Lower the bar to the floor and repeat.13

Start with on the floor slightly in front of you. Stand with your feet shoulder width apart. Knuckle at the hips and bend your knees slightly to grasp the weight with both hands into fists

Pull the weight between your knees, as if you were jumping a soccer ball. Swing the kybelle up, straightening your knees, and squeezing your back. Do not allow the weight to swing over your shoulders. Swing vigorously down between your legs to repeat

14

Grab the bar with your fist shoulder-width apart and place it in front of you, across your shoulders. Now raise your upper arms until they are parallel to the floor, allowing the bar to retract to your fingertips. Without letting the elbows go down, lower your body by pushing your hips back and bending your knees until your thighs are at least parallel to the floor. Push your body back to the starting position.

 Explore link https://www.nia.nih.gov