23/11/2020
back exercises row machine

The best back exercises for beginners

The back exercises are designed to strengthen both the upper and lower back, which minimizes the likelihood of pain or injury. They are something everyone should keep in mind. Whether you exercise in a gym, or if you have back or lumbar problems, and even if you have no back problems, it is recommended that you train your back.

It can be difficult to determine what exercises to start with. Therefore, I will show you the most effective exercises.

The 10 best back exercises

It doesn’t have to take long to train your back. You can do many of the exercises at home. The important thing is that you start a routine. Make it simple and easy for you. Basically, what it is about is being active.

Below, you will see a list of the 10 best exercises that train your back. This exercises can be performed by anyone.

The first 5 exercises are fairly common back exercises.

The last 5 exercises focus on strength training with weights (muscle mass and strength).

1. Reverse snow angel

If you have played handball or football, you have probably tried this exercise before. The reverse snow angel is a simple exercise that stabilizes the spine. Therefore, it is also called back stabilizing exercise.

Procedure: Lie on your stomach and look forward. Lift your shoulders and hands a few inches off the ground to pick up your shoulder blades. Raise your arms so they are a little higher than shoulder height. Now, bring your arms back to the maximum length. Then, bring them back in front of your head again.

Technique: The most important thing is that you have stretched your arms throughout the exercise. Your elbows should not move.

Do 3 sets of 5 reps. Pause 45 seconds between each series.

2. Planks

We have all tried the planks at one time or another. If not, then it is time for you to try them. It is a really good exercise but also very hard. Back exercise mainly trains your torso and lower back muscles, therefore, improves your tension and posture. In addition to exercising your back, you will also train your abdomen.

Procedure: Lie on your stomach first. Place your forearms under your shoulders. Then lift your body and remain straight as long as possible.

Technique: It’s really a super simple exercise. The weight should be on the forearms and toes. Your shoulders should be aligned with your elbows to form a 90-degree angle. The whole body should really form a straight line. Therefore, your hip should not be higher or lower than anything else. And straighten your back as much as possible.

It is important that you breathe deeply. Make sure your inhalations are controlled so you can maintain your tension.

Keep the plank for as long as possible, but stop as soon as you cannot keep it straight. After some workouts, you should be able to keep it for much longer.

girl doing a plank

3. Superman

Superman is an extremely effective back exercise that focuses on the lower back. The technique is super simple, but it can be difficult to execute, especially if you are not in good shape. There are several variants of superman. For example, you can lift both arms and legs at the same time. You can also choose to lift one arm and one leg at the same time. The last variation is easier to start.

Procedure: Lie on the floor upside down. Begin the exercise by raising both arms and legs at the same time. When you can no longer lift them, hold the position for 2 seconds. Then slowly lower yourself and control your body until it touches the ground.

Technique: When you lift the body, exhale. Breathe while lowering your body.

Do 3 sets of 12-15 reps. Pause 45 seconds between each series.

4. Good morning

Good morning is an exercise that can be done with or without weights. This back exercise is super effective if you do it correctly.

Procedure: Stand on the floor. Your feet should have a shoulder width distance. Bend your knees slightly and place your hands on the back of the head. Press your hip and buttocks back so that your back turns in the direction of the floor, as if bowing.

Stop when your chest is parallel to the floor. Now return to the starting position by pushing the hip forward.

Technique: Be sure to keep your back straight throughout the exercise.

Do 3 sets of 15 repetitions with breaks between each series.

5. Rowing in suspension

This exercise requires that you have some TRX equipment or gymnastic rings. Rowing in suspension is an extraction exercise that has become very popular in a short time. There are many variants of the exercise. For example, you can facilitate the exercise by placing one of your feet a little further back towards your head.

Procedure: The TRX tape or gymnastic rings should be shoulder height or slightly higher. Take one in each hand, keep your body straight and stretched. Drop backward until it is suspended, with the only help not to fall being the rings or the tape.

Once your hands are fully stretched, you can now begin the exercise. Bend your elbows and take out your shoulder blades.

Technique: Be sure to push your chest forward throughout the exercise.

TRX machine, back exercises

6. Deadlift

In many ways, the deadlift is the “king’s exercise” in back training. It is a basic exercise that everyone should have in their training program. The exercise is available in many variants, such as sumo deadlift, Romanian deadlift, and conventional deadlift.

The conventional deadlift is the best-known variation and also the classic way of doing the exercise. It works both the back and the buttocks and the thighs.

Although there is a lot of dead weight technique, don’t be afraid to do the exercise. You have to start somewhere. If you follow the instructions I indicate here, then you can have the best previous preparation to train it properly.

Procedure: Your legs should be approximately at the distance of a fist from the bar. Lift the bar up. Then push the hip back and lower the bar. Very simple.

Technique: The legs should be the width of the hip and the feet should be slightly pointing outward. Your arms should be placed so that they are straight in front of the legs. Bend down to catch the bar, it is very important that the back does not bend.

The shoulders should be slightly ahead of the bar in the initial position. Lift the weight only by pushing with your back, your legs should not bend. Make sure your hip and knees end at the same time.

Breathe through the top and hold your breath until you reach the top again.

deadlift with barbell

7. Rows

The row is a great exercise to train and build muscle mass in the back. As I said before, back exercises can give you a more stable and upright back, which is good! Rowing is one of the main exercises in back training.

Rowing is available in many varieties, but the best known is the barbell row. The row works the back, neck, lower back, and biceps. It can relieve stress between muscles. If you pull the bar with your elbows out, it will focus on the upper back, the trapezoids mostly. If you pull the bar with your elbows inward, it will focus on the wide back muscle.

Procedure: Stand with your legs slightly bent and grab the bar. Lean forward and make sure the bar is under your shoulders. Lift the bar up to your belly button and lower it again.

Technique: Keep your back straight throughout the exercise and squeeze your belly. It should stand at the width of the hip and the lift should be a straight line. When you lower the bar, do it slowly and check the weight. It is more difficult for the muscles which will help you have a better result.

8. Inclined bench row

It is important to vary the training, and also the back exercises. In this exercise, the pull becomes much more concentrated, which means that you get a lot of strength. The inclined row trains the entire back, but also the biceps.

This exercise can be used by both beginners and experienced people. The pull is concentrated a lot around all the back. You can feel the stress between the muscles involved.

If you turn your elbows out, the focus will be mainly on the upper back. If you turn your elbows inward, the focus will be mainly on the wide back muscle.

Procedure (with weights): Lie down with your chest resting on the bench and your arms straight. Raise your arms until your elbows are slightly higher than your back and hands at chest height or so. At the same time, be sure to squeeze the back muscles at the top of the movement.

Technique: I recommend that you configure your exercise bench so that it is slightly inclined. To do so, focus on using the back muscles to pull the weight.

man performing a chin up

9. Pull-ups (different handles)

Both pull-ups with a wide grip and dominated with narrow grip are incredibly simple and very effective back exercises. For dominated ones with a narrow grip, use the forearm grip (around shoulder width).

For the pull-ups with a wide grip, use the upper handles (slightly wider than the width of the shoulders). The wide-grip ones have a greater focus on the upper back and shoulder. The narrow grip pull-ups focus a little more on the biceps.

Those who have not exercised before will often find it difficult to do 10-15 repetitions. You can support one of your feet on a bench or perhaps the machine comes with the help platform built into your gym.

back exercises with row machine

10. Back pulley

The pulley is one of the exercises for the back that most people have ever tried in their lives. In particular, I find that many newcomers embark on the exercise because it seems simple. And so it is. But if you don’t master the technique, you can do more harm than good. The pulley is also a brilliant exercise if it is not yet strong enough to be tamed.

That said, everyone should consider implementing the back pulley in its different modalities in his/her strength training program. It is an effective exercise that can produce very good results. This exercise trains your back, neck, and biceps.

Procedure: Sit straight at the bank. Grab the bar and breathe deeply at the top. Now pull the bar toward your chest or back. Keep climbing again to get the last muscles.

Technique: It is important that you stay upright, do not lie too much when pulling the pulley. Your arms should be shoulder-width, but you can also choose to do so with a narrow grip to further activate the biceps. Pull the pulley until it is at chest level or if it is behind the head until it reaches the trapezius.

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