7 Amazing Exercises You Need to Try to Increase Back Strength

It’s important to increase back strength for a variety of reasons, most importantly to boost overall wellbeing and reduce back pain. Lower back pain is common and debilitating, affecting how you move, stand, and breathe. 

The back has a variety of muscles, each with a specific exercise to work them out. We carry a lot on our backs, from camping gear to stress, our backs go through a lot. These dumbbell exercises will be sure to help you go through life easier. 

What are the Back Muscles

The back consists of the lat muscles (the largest muscles from the shoulder to the hips), the rhomboids (in the mid back), the trapezius (also called traps, from the neck to the mid back), and the erector spinae (the muscles along the spine).

These muscles can be targeted and worked out with these exercises. Strengthening these will improve overall wellness greatly.

What are the Benefits of Back Strength Exercises 

With a stronger back, you can improve your posture greatly. Doing more back strength exercise will naturally build up the muscles of the core which help to prevent injury in general.

Lower back pain is also reduced if you train the back. The back consists of many muscles that come together, and increasing muscle mass allows you to boost metabolism at rest.

How to Do this Workout

All you need to do is run through these exercises, doing about 8-12 repetitions of each move. Do 2-3 sets as well. Try to do the movements slowly, as this increases time under tension or the amount of time the muscles are active. This is particularly useful if you are using lighter dumbbells.

7 Exercises to Increase Back Strength

Here are 7 excellent exercises you can use to increase back strength. You don’t need a gym with a row machine, nor do you need to deadlift, or a lat pull-down bar. All you need is a pair of dumbbells! 

1. Single Arm Row

This move engages the back, core, and shoulders to stabilize the entire body.

Stand with one foot in front of the other. For example, place the left foot forward, and the right foot back. Put the dumbbell in the right hand. Bend at the hips until your back is to the ceiling, keeping the back straight, core engaged, and pull the dumbbell up, elbow towards the ceiling.

2. Reverse Fly

This move targets the shoulders, upper back, as well as the rhomboids and traps. Stand with your feet hip-width apart. Hinge at the hips, keeping the back straight, and core engaged. Grip the dumbbells, palms facing each other. Open the arms, keeping the straight, until they come in line with the shoulders. Lower back down slowly and repeat.

3. Pullover

This move targets the lats and chest muscles and engages the core for stability. Lie down on your back and bend your legs, knees towards the ceiling. Grab your dumbbells and raise them to the ceiling, palms facing each other. Slowly lower the dumbbells above your head, then raise them back up to the ceiling. 

4. Wide Back Row

Wide back row targets the traps, rhomboids, and the muscles of the arm, particularly the deltoids. Stand with the feet slightly wider than shoulder-width apart. Hinge at the hips, keeping the back straight. Grip the dumbbells in an overhand grip, palms facing the body and pull elbows towards the back.

5. Narrow Back Row

The narrow back row targets the traps, rhomboids, and deltoids, but also impacts the lats. Stand with the feet below the hips, and bend, keeping the back straight. Grip the dumbells, palms facing each other, and pull the elbows in towards the back.

6. Reverse Grip Row 

This move targets the entire back but emphasizes the lats. Just as it sounds, use the same technique for rows, but use a reverse grip for this exercise. Stand with your feet hip-width apart, and bend at the hip, keeping the back straight. Use an underhand grip on the dumbbells and pull the elbows in towards the back.

7. Supermans

This move targets the posterior chain, the entire backside of the body, as well as the core, arms, and legs. Lie down on the ground on your stomach. Reach the arms in front of you, stretching the legs out behind you. Now, engage the core and lift the arms and legs off the ground. For added intensity, pull the elbows in towards your back.

Quick Tips for Strength Training

Here are some tips and tricks to make sure you get the most out of your workout! Remember to do 8-12 reps of each move, doing about 2-3 sets. This should take anywhere from 20 minutes to 40 minutes, depending on the speed, reps, sets, and rest time.

• Warm up beforehand – make sure you are warmed up to get those muscles ready to move.
• Activate the core – make sure the core is engaged to prevent injury during the exercises.
• Increase time under tension – go slow with the weights to increase the time you are moving.
• Increase intensity – as you get stronger, increase the dumbbell weight!
• Cool down – cool down to reduce stress on the body
• Fuel with protein – eat a well-balanced meal beforehand and fuel up on protein afterward.

The Takeaway 

It is important to work out the back as it is responsible for posture, protecting against injury, and carrying weight throughout life. Use these 7 exercises to get a full back workout. Increase time under tension by going slow in each movement and remember to activate the core!

 Remember that health starts from within. Give your body the nutrients it needs to make the building blocks used to help you repair, grow, and thrive. Fitness is a journey that is mental, physical, and emotional. Work out daily, practice self-care, and add healthy habits you can nurture.

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