Strengthening your back muscles improves your posture and keeps your spine healthy and functional for years to come. Don’t neglect these big muscle groups as they’re here to support all other exercises and help you perform them properly.
Even though most compound movements include your back muscles, it’s beneficial to include some isolated moves into your workouts and strengthen all areas that might be a bit weaker than others. These eight moves are bound to transform your back muscles and can be easily added to your leg day, upper body day, or even a full-body workout.
Let the arm holding the dumbbell extend fully towards the floor and on your inhale, pull the dumbbell up, squeezing your back muscles and bringing your elbow close to your body. Relax and extend, pull and squeeze. Avoid any jerking movement and repeat 12-15 times. Do the same on the other side.
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Exhale and slowly, with control, extend your arms and relax the row attachment. Repeat 12-15 times, squeezing hard every time you pull.
Seated row attachment
Never wonder about whether your gym has a seated row attachment or not.
Make sure your shoulders are far away from your ears and you’re truly isolating your upper back muscles as you pull the cable down. Keep your core muscles fully engaged throughout the exercise and avoid slouching. Repeat 12-15 times.
Lat Pulldown Attachment
Bring your own and strengthen those back muscles.
Alternatively, if you want to have some fun with it, you can try lifting one arm and one leg, and then adding the other two a bit later while you still hold the first two in the air. This can be quite challenging, but also helps strengthen the weaker side of your body.
Stanley Water Bottle
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Adjustable dumbbell set
Adjust your weight as you shift from exercise to exercise.
Exhale and gently lift your hips up and back, sending them diagonally into the sky. Extend your legs and push the ground away from you through your palms. Keep your spine extended and elongated, relax your shoulders, and feel your heels reaching toward the floor. Inhale, gaze forward, and drop your hips until you find yourself in a plank position. Repeat the whole thing five times.
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Exit the back bend with control and repeat the whole thing three times. If this feels comfortable, for the next series, clasp your palms together and on your exhale, send your hips forward and arms over your head and back. Go as far as it feels comfortable for your back muscles and stop if you feel any tension. Repeat three times.
Helps you stay sweat-free.
After a session like this, your back muscles will be in need of some TLC. Follow up with this stretching routine and lower the chances of being sore the next day.