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Having a strong and healthy back is essential for everyday life, as well as for any fitness activity. Whether you’re into strength training, running, or yoga, having a strong back can help you perform better and reduce the risk of injury.
Shop The Collection: Weighted VestsFor those who are just starting out with back exercises, it’s important to master the basics first. Here are five beginner back exercises that everyone should learn and practice regularly.
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The deadlift is one of the most effective strength training exercises for developing overall back strength. It involves picking up a barbell from the ground and lifting it until it reaches your hips.
Shop The Collection: Pull Up BarsWhen done properly, the deadlift works all the major muscles in your back including your spinal erectors, latissimus dorsi, trapezius, rhomboids, and glutes. It also engages your core muscles and legs, making it an excellent full-body exercise.
To do a proper deadlift, start by standing with your feet about hip-width apart and your toes pointed slightly outward. Bend down and grab the barbell with both hands, keeping your arms straight and your back neutral. Engage your core and drive through your heels to lift the barbell up. Keep your chest up and your lower back neutral throughout the movement. When the barbell reaches your hips, squeeze your glutes and pause for a moment, then slowly lower the barbell back to the ground.
Bent-over rows are another great exercise for developing back strength. They target the muscles of the upper and middle back, as well as the biceps and rear deltoids.
To do a bent-over row, start by standing with your feet hip-width apart and your toes pointed slightly outward. Bend your knees and hinge your hips back until your torso is parallel to the floor. Grab a pair of dumbbells with both hands and keep your arms straight. Engage your core and pull the weights up towards your chest, squeezing your shoulder blades together at the top of the movement. Pause for a moment, then slowly lower the weight back to the starting position.
Pull-ups are one of the best upper body exercises for developing back strength. They target the lats, traps, rhomboids, and other muscles in the upper back, as well as the biceps, forearms, and core.
To do a pull-up, start by gripping a pull-up bar with an overhand grip (palms facing away from you). Hang from the bar with your arms straight and your legs tucked together. Engage your core and pull your chest up towards the bar. Focus on pulling your shoulder blades back and down as you come up. When your chin clears the bar, pause for a moment and then slowly lower yourself back to the starting position.
The Superman exercise is a great way to strengthen your lower back muscles. It engages your erector spinae, glutes, and hamstrings, as well as your abs and hip flexors.
To do the Superman exercise, start by lying face down on the floor with your arms extended in front of you. Engage your core and glutes, then raise your arms, legs, and chest off the floor. Hold this position for 3-5 seconds, then slowly lower back to the starting position.
Hyperextensions are another great exercise for strengthening the lower back. They target the erector spinae, glutes, hamstrings, and other muscles of the lower back.
To do hyperextensions, start by lying face down on a hyperextension bench. Place your feet under the foot pads and grab the handles. Engage your core and glutes, then raise your torso until it’s in line with your thighs. Pause for a moment, then slowly lower yourself back to the starting position.
These five beginner back exercises are a great place to start if you’re looking to build strength and stability in your back. Incorporate them into your regular workout routine and you’ll be sure to see results in no time.
