back exercises

The Best Back Exercises for your body (Updated July 2019)

Why are Back Exercises important?

There are so many muscles which are located in the back area and these muscles tend to take a large portion of the upper body. Due to a large number of muscles in your back; it’s important to train them. you can be able to support your poor frame. These muscles include;

  • The lower back – These are from the scapula all the way down to the top of the buttocks or the lower portion of the back around the spine.
  • The middle back is also known as Rhomboids and they help in retracting the scapula and also the downward rotation of the scapula. They are connected to both the scapula and the spinal column in the middle of the back
  • The Latissimus Dorsi is usually inserted in the middle side of the armpit area and also contain inserts in the lower six thoracic and lumbar vertebrae. They are used for adduction, extension, and medial rotation.
  • The Traps also are known as Trapezius these are inserts which are located at the top of the neck and they travel all the way down to the spine and also contain inserts near the buttocks area. They are normally used for the elevation of the scapula, adduction and the depression of the scapula

Tips for Beginners Who want to try these back Exercises

  • The first thing is to ensure that you use the thumb grip and you grip the bar with four fingers and press your thumbs on the bar.
  • Hold the bar with enough pressure, but ensure you do not squeeze too hard on the bar this will also engage the forearms and biceps too much
  • Make sure you hold onto to the bar then as far as possible drive your elbows back pinch your shoulders blades in unison
  • The muscles should contract


They help in ensuring that the back is healthy by allowing discs to exchange fluids and this is how the disc receives its nutrition. The healthy disc will swell with water and squeeze it out, similar to the action of a sponge where it provides nutrients to the disc and this exchange of fluids helps in the reduction of swelling in other soft tissues that surround areas where there are injured discs. When there is a lack of exercise, swelling increases and discs become malnourished and degenerated.

When you reduce stiffness by ensuring that the connective fibers of the ligaments and tendons are flexible. Mobility when it is improved through back exercise it helps to prevent the connective fibers from tearing under stress, which in turn prevents injury and back pain.

This back exercise helps in increasing the stretch,  repairs and strengthens muscles that help to support the back. The back and abdominal muscles they act as an internal supporting system for the vertebrae discs, facet joints, and ligaments. When the back and abdominal muscles are very weak they cannot support the back properly these back exercises help to strengthen in order to prevent the straining of soft tissues such as tendons, muscles and ligaments then provide efficient support for the structures in the spine.

When the muscles are stretched they help in relieving the stress on the lower back and this helps the motion that helps in lubricating the facet joint which requires appropriate motion.


There are some back exercises rather than helping they cause more injuries such as the upright row this back exercise, puts your shoulder in a dangerous position that can lead to injury and puts your shoulder in an impinged position.


  • They help in strengthening the muscles that are responsible for supporting the spine and removing the pressure from in the facet joints and spinal discs.
  • Help in improving mobility and to alleviate stiffness in the neck.
  • Help in improving circulation and also help in distributing nutrients throughout the body, especially the spinal discs.
  • They help in releasing endorphins naturally to relieve pain as well as elevate the mood and relieve symptoms that are related to depression.

Examples of Back Exercises

Dumbbell Rows

In this position, the lifter is usually on the bench and will provide the lats an opportunity to shine and the rear muscles like the rhomboids and traps will kick in for support.

Provide a good opportunity to be able to work on both sides of your body by allowing you to focus on building up strength deficiency.

In this back exercise, you only require one dumbbell to perform the task. You place the dumbbell on the ground next to a bench. Then climb on top of your bench making sure your weight is on your opposite knee and hand, then place the same side leg on the ground. Bend at the hips and ensure your back is straight then pick up the dumbbell with your working hand and allow it to hang straight down from your shoulder.

Pull up the dumbbell to the side of your torso and ensure that you do not rotate your shoulders or lose your balance. Then pause then count at the top before lowering the weight to the starting position.

The Chest-Supported Row

This helps in isolating the back area and allows the lifter to concentrate on ensuring that the weights are moving in an efficient form.

In this back exercise, you sit on an incline bench and you have to ensure your chest is facing forward then rest on the support. Ensure you grab the dumbbells with a neutral grip and allow your arms to hang.

You have to squeeze your back to be able to pull the weights to your hips then ensure your elbows are bent at a 90-degree angle. Your shoulder blades should be squeezed for one to two seconds maintaining your position, then return to the starting position.

Inverted Row

The lifter places a power rack that should be around your hip height then you lower yourself to the ground underneath the bar then grab it with an overhand grip with your hands positioned directly above your shoulders some space should be beneath your back and the ground to be able to suspend it.  Then bend your knees and plant your feet on the ground for an easier rep.

Pull your shoulder blades back to start the rep, and then pull up with your arms to lift your chest to the bar. Keep your wrists stable and maintain a straight line in your spine, squeezing your glutes. Touch your chest to the bar before straightening your arms to return to the starting position.

Kettlebell Swings

The swings can be used to work the front of your core as the back posterior chain and incorporate light weights to help the lifter to be able to understand the form then gradually graduate to heavier loads to help in the development of strong explosive power and body control.

You start with a Kettlebell on the ground and you keep it in front of you. Then stand with your feet shoulder-width apart and bend your knees and hinge at your hips to be able to grasp the weight with both of your hands in an overhand grip do not bend your knees to squat and ensure that your spine is aligned and that the core is tight.

Pull your weight back in between your knees and swing the Kettlebell up by making sure it explodes through your hips, straightens your knees, and squeezes through your back. Do not allow the weight to be swung above your shoulders then fully back down. Keep it between your legs to repeat and ensures that you maintain the form.


It can be an excellent back exercise that ensures that you engage all your muscles as you pick up and down the weight and also ensure that your torso is straight and prevent your lower back from rounding. If you do not work out all muscles it might cause injuries.

This exercise can be done once you put up a barbell then roll it against your shins. You bend it at your hips and knees then ensure you grab the bar with an overhand grip, your hands just beyond shoulder width. Ensure your lower back is naturally arched then pull your torso up and thrust your hips forward as you stand up with the barbell. Then lower the bar on the floor and repeat the exercise.

Bent-Over Underhand Barbell Row

This barbell version allows you as a lifter to use more weight which will encourage more muscle growth in the middle, rotator cuff muscles, lower traps, rhomboid major, rhomboid minor, upper traps and rear deltoids

When you use an underhand grip it helps in targeting your rhomboids, the small muscles that start at the spine and attaches on to your shoulder blades. They help your traps by helping you to pull your shoulder blades together because these muscles tend to be weak because of the amount of time people spend at their chairs and couches every day.

The lifter might perform this back exercise and first you need to grab a barbell with an underhand grip that is usually beyond shoulder width then you hold it at arm’s length. Then lower your torso until it is parallel to the floor then bend it at your hips and knees. Ensure the bar is at arm’s length then let the bar onto your upper abs as you squeeze your shoulder blades together. Pause, and slowly lower the bar back to the starting position.


The prices on the back exercise machines will vary depending on the different varieties available in the market and they will range between 50 dollars to 500 dollars and it is always recommended to check the Amazon website for more information concerning the price

Conclusion on Back Exercises

Your back plays an important role in how your entire body functions because it attaches to your hips, abdominals, chest, shoulders, and neck it is also vital in ensuring that you maintain good back form in order to perform your day to day activities. This type of exercise is suitable for individuals who want to incorporate a healthy gym workout to evade future back injuries.
















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