Ten Best Back Exercises For Building Muscle

Introduction

It is not that we are challenging men with their muscle building exercises but we know that you are likely to be neglecting your back part of the body as compared to the front part.

While you are more likely to prefer a chest and arms workout or press ups as your choice of muscle building exercise, you end up neglecting your back flexibility.

You are likely to see the results of your muscle building on the front part than on the back part. These include:

  • muscles on the hands and shoulders
  • broadening of the chest
  • The v-shaped upper body shape. etc

Whereas the benefits of giving your back as much attention as you give your front may not be easily noticed, there are a lot of benefits of training your back.

Benefits Of Back Workouts.

Back workouts are not only beneficial in matters to do with the body physique but also beneficial in matters of health and general social life.

The important benefits of back workouts are highlighted below.

  1. Prevent curvature in your spine – a back that has undergone persistent workouts is strong enough to avoid the curvature of the spine during heavy exercises.
  2. Prevent injuries – back workouts make your back strong enough to resist both external and internal injuries of the body which might be caused by straining of the back during the daily activities that the back is involved in.
  3. Reduction or combating of the back pains – during the day to day activities which involve sitting on the desk for long hours like in the offices or any other occupation, the back might end up being painful and aching. This will only happen to an individual whose back is weak and simply because he does not engage it workout to maintain its physique.
  4. Improve in the posture of an individual – back workouts are essential in the building and maintain a good body posture, in this case, being the v-body shaped physique.
  5. Improve an individual’s ability in their chosen sport activity – back workouts strengthen one’s body thus being strong in general, this enables one to be physically stable and mobile thus being more active in the sports.
  6. A strong back gives one confidence – a strong back enables an individual to walk upright and look upward and forward, this enables one to believe in himself and also the colleagues gain confidence in him.
  7. Makes one attractive – a strong back compliments one’s body shape and thus attractiveness to not only the opposite sex but also the people around him.

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The Kettlebell Swing Exercise For Back Muscle Building.

THE REASONS FOR DOING THIS EXERCISE.

  1. Enables cross fit zealots in an individual’s body.
  2. They work out one’s backs posterior chain.
  3. Enable the building of a strong body core which in turn helps one to take away weight from the bar the lower back.

HOW TO DO THE EXERCISE.

  1. Place a kettlebell a few centimeters in front of you.
  2. Stand upright with the legs apart from each other.
  3. Lean forward with both of your hands pointed to picking the kettlebell.
  4. Ensure your back is straight and your knees bend.
  5. Pick the kettle and swing in through your legs.
  6. Repeat the process severally.

Increase the amount of weight gradually as each exercise day goes by.

Barbell Deadlift Exercise For Back Muscle Building.

     THE REASONS FOR DOING THE EXERCISE.

  1. Prevents Builds stronger legs, back, and shoulders.
  2. Help keep one’s torso straight.
  3. the back from rounding and causing injury.

      HOW TO DO THE EXERCISE.

  1. Squat down and position yourself for the lifting.
  2. Grasp the barbell with the roughened hands and keep the shoulders width apart.
  3. Lift the barbell as you focus straight ahead.
  4. Concentrate on returning the barbell right next to your fit.
  5. Slowly return the barbell right next to your feet as you squat.
  6. Repeat the same procedure severally.

Always ensure to keep the barbell as close as possible to your body.

Barbell Bent Over Row Exercise For Building Back Muscles.

THE REASONS FOR DOING THE EXERCISE.

  1. Helps recruit more muscle and initiates more muscle growth.
  2. Strengthens the back muscles.
  3. Builds and maintains the shoulder blades.

HOW TO DO THE EXERCISE.

  1. Stand upright and the bar of the barbell touching your legs.
  2. Squat to pull the barbell with your back straightened.
  3. Lift the barbell with the shoulders width spread out.
  4. Repeat the process severally.

Always maintain your back to be straight.

Dumbbell Single Arm Row Exercise For Building Back Muscles.

     THE REASONS FOR DOING THE EXERCISE.

  1. It works on both the front and rear part of the body.
  2. Helps you focus and fix weaker spots.

  HOW TO DO THE EXERCISE.

  1. Repeat Place your right hand at the front part of a flat bench.
  2. Squat your right leg on the bench at the rear part.
  3. Stretch your hand towards the dumbbell.
  4. Lift the dumbbell with your left-hand upwards-outwards from the ground until your hand is parallel with the floor.
  5. this severally as you also exchange to the other hand.

Chest Supported Dumbbell Exercise For Building Back Muscles.

       THE REASONS FOR DOING THE EXERCISE.

  1. Keeps the chest strong.
  2. Keeps the spine straight.

HOW TO DO THE EXERCISE.

  1. Lie on the bench with your chest centrally located on the bench balancing the body.
  2. Stretch your hands towards the dumbbell.
  3. Keep your head straight facing forward and your shoulder blades together.
  4. Lift the weights and row them towards your chest.
  5. Repeat the process severally.

Inverted Row Exercises For Building Back Muscles.

        THE REASONS FOR DOING THE EXERCISE.

  1. Strengthens the back of an individual.
  2. Makes it easy for pull-ups and chin-ups exercises to a person.

        HOW TO DO THE EXERCISE.

  1. Lie straight below the bar.
  2. Ensure that the whole of your body is straight.
  3. Look straight up.
  4. Fix your heels to the ground for stability.
  5. Stretch out your hands for the bar.
  6. Lift yourself gently while maintaining your knees to be straight.
  7. Ensure your shoulders are well fixed to a preferred width.
  8. Maintain your back to be straight.

Lat Pull Down Exercise For Back Muscles Building.

      THE REASONS FOR DOING THE EXERCISE.

  1. Enhances a firm bodybuilding favorite posture.
  2. Enhances building of the lats.
  3. Maximizes on the muscle gains by an individual

HOW TO DO THE EXERCISE.

  1. Sit on the chair facing up on the bar
  2. Breathe in and out
  3. Keep your shoulder width apart
  4. Grab the bar facing away from it
  5. Lean back slightly and push your chest out a little bit
  6. Pull the bar to your chest then return to the original position slowly
  7. Repeat the process severally

Single Arm T Bar Rows Exercise For Back Muscles Building.

THE REASONS FOR DOING THE EXERCISE.

  1. Enhancement of body form of an individual.
  2. Ironing out of the muscles inbalances.

      HOW TO DO THE EXERCISE.

  1. Add the desired weight to one end of a barbell.
  2. Bend forward making your torso parallel with the floor.
  3. Keep your knees slightly bent.
  4. Grab the bar with one hand just behind the plates.
  5. Pull up the bar straight.
  6. Ensure that your elbow is in until the plates touch your chest and squeeze your back muscles at the top of the move.
  7. Slowly lower to the original starting point or position.
  8. Repeat the same procedure severally.

Farmers Walk Workouts For Back Muscle Building.

THE REASONS FOR DOING THE EXERCISE.

  1. It builds a stronger back of an individual.
  2. It enhances the insane grip of strength.
  3. builds muscles quicker than any other exercises.

HOW TO DO THE EXERCISE.

  1. Place the two weights right beside each of your legs.
  2. Stand straight up facing forward.
  3. Breath in and out.
  4. Squat slightly to pick the weights as you maintain the backs upright posture.
  5. Pick the weights and stand upright facing forward.
  6. Move around the room with the weights on your hands.
  7. Make small short steps.
  8. Repeat the same procedure severally to feel its impact.

Conclusion

In conclusion, as a gentleman who cares for his physical appearance and muscle building at large, one should note that as it is important in keeping attention to the front part of the body, it is equally important to care for the rare part of the body.

As have been articulated above, this not only enables you to be physically swift but also caters for your health, your relationship with the people surrounding you and how people will handle you.

It also increases your activeness both at the workplace and in sports activities.

I hereby urge you to pay attention to all the explained back workouts and you will for sure achieve a physically fit body.

If in any case you are a beginner and you are thinking of engaging in this workouts but you have excess body fats, I will advise you to read here and get to know on how to lose the fats.

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8 Comments

  1. Great Post! I think that humans especially men, are very visual creatures an because we can’t see our back a lot of us will tend to neglect it when it comes time for training. Out of sight out of mind, I guess! I think that it is very important to train opposite muscles for balance.

    I think it is also important to do these exercise properly an safely. I know first hand how badly a rushed dead lift or row can go. The aim is to build strength that is sustainable and long lasting. That takes patience and discipline. That being said the back exercises here are wonderful and the reason for doing them is great as well.

    1. Really, first safety, then properly practice with healthiest way, like I mentioned methods also. thanks your important comment with suggestion.

  2. I was wondering if there are any good exercises for building back muscle that do not involve going to a gym or involve gym related equipment in the home. I want to build back muscles slowly at first and maybe look at going to a gym later or maybe look at buying gym related equipment later.

    1. Yes, building back muscles is used slow method that is better because, someone is facing some troubles because, these are hard workouts, if you like to start such thing, it is better, exercise normal workouts first, then you start hard workouts, then, gradually, the muscles will build.  

      thanks your comments 

  3. Ngonidzashe Manzwangani Reply
    October 31, 2018

    Quite helpful, I usually make this same mistake of focusing on my arms, chest, six pack and my legs strength and muscles, I see the problem is because we want to see physical changes to our body muscles when exercising and it happen that we cannot see our backs. But I agree with you that back workouts are beneficial in terms of health and general social life. But as of me I had usually paid much attention on the physique side only. Thank you so much for a great advice

    1. Really appreciate your information and I agree with you. Thanks for your comments

  4. LearnToEarn Admin Reply
    October 31, 2018

    I was engrossed by your introduction of reasons to strengthen back muscles as I have a back ache at the top of the spine at the base of the neck, and thought I might find an exercise that would benefit me.

    However, you lost me when you started talking about one of The Kettle-Bell Swing Exercise reasons – which enables cross fit zealots in an individual’s body – can you possibly elaborate on what this is?

    Also, all your exercises require some sort of accessory to carry out the back exercises, is there not an exercise one can perform without any aid from the accessories?

    Looking forward to your your reply.

    Edu

    1. I really appreciate your comments and you suggestion are very good and these all exercise only for hard workouts, But, I have another post to maintain smoothly your body. you also can check this”https://myservice4all.com/the-…“

      thanks

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