March 16, 2023 3 min read
Whether you're a professional athlete or just getting into fitness, it's important to have a strong back. A strong back will help you perform better in any physical activity and protect you against injury. But what are the best exercises for advanced athletes looking to build a strong back? In this article, we'll explore some of the best back exercises for advanced athletes.Shop The Collection: Weighted Vests
The best back exercises for advanced athletes depend on what your goals are. For instance, if you're looking to improve your overall strength, compound movements like bent-over rows, pull-ups, and deadlifts are great options. If you're looking to build muscle, isolation exercises like cable rows, lat pulldowns, and single-arm rows may be more effective.Shop The Gear: CAP Barbell Adjustable Weighted Vest, from $81.99 USD
Bent-over rows are one of the most effective back exercises for advanced athletes. This exercise targets the muscles of the back, including the lats, traps, rhomboids, and rear deltoids. To properly perform a bent-over row, stand with your feet shoulder-width apart and bend your knees slightly. Keep your back flat and core engaged. Hold a barbell or pair of dumbbells in front of your thighs with an overhand grip. Pull the weight up towards your chest, squeezing your shoulder blades together at the top of the movement. Lower the weight slowly and repeat.Shop The Collection: Pull Up Bars
Pull-ups are another great back exercise for advanced athletes. This exercise targets the same muscles as bent-over rows but also engages the arms and core. To execute a proper pull-up, grab a pull-up bar with an overhand grip and hang from it with your arms fully extended. Engage your core and pull yourself up until your chin is above the bar. Slowly lower yourself down and repeat.
Deadlifts are a great exercise for building overall strength and power. This exercise targets the entire posterior chain, including the glutes, hamstrings, lower back, and upper back. To perform a deadlift, stand with your feet hip-width apart and bend your knees slightly. Reach down and grab the barbell with an overhand grip. Keeping your back flat, engage your core and lift the barbell from the ground. Squeeze your glutes and pull your shoulders back at the top of the movement. Lower the barbell slowly and repeat.
Cable rows are a great option for targeting the muscles of the back. To execute a proper cable row, set the cable pulley machine to a low setting and attach a straight bar or handle. Stand with your feet shoulder-width apart and grasp the bar with an overhand grip. Bend your knees slightly and keep your back flat. Pull the bar towards your chest, squeezing your shoulder blades together at the top of the movement. Lower the bar slowly and repeat.
Lat pulldowns are another great exercise for targeting the back muscles. To perform this exercise, sit at a lat pulldown machine and grasp the bar with an overhand grip. Keeping your chest up, pull the bar down towards your chest and squeeze your shoulder blades together at the top of the movement. Slowly return the bar to the starting position and repeat.
Single-arm rows are a great exercise for focusing on one side of the back at a time. To execute this exercise, set up a bench and place one dumbbell on the floor beside it. Place your left knee and left hand on the bench, keeping your back flat. Grasp the dumbbell with your right hand and pull it up towards your chest, squeezing your shoulder blade at the top of the movement. Lower the dumbbell slowly and repeat on the other side.
These are just a few of the best back exercises for advanced athletes. Remember to always consult a professional before beginning any new workout routine. With the right combination of back exercises and proper technique, you can take your strength and performance to the next level.