The best back exercises, if performed regularly, produce great results by strengthening the back muscles. A number of back exercises exist and the typical best back exercises give the strength to lift up heavy objects with the help of thigh and leg muscles. By having a powerful and flexible back, body can be moved freely in any direction, especially when standing up from
sitting position. Additionally, a muscular back helps from getting muscle imbalances which typically happen by doing over-training to the chest area.
Below are the most popular five best back exercises which always work and can dramatically assist in the development of a muscular, stronger and in-shape back.
1. Pull-ups and Chin-ups
These two exercises are considered the best back exercises and can be used to measure the bodys physical strength as compared to body weight. To get an idea, a person who can perform bench press with a weight of 300 pounds, but do 30 continuous pull-ups is more stronger than the one who do bench press with 600 pounds, but can only do four consecutive pull-ups.
To start this back exercise, just hold the bar by jumping up or using any support like a box etc. Pull-ups typically require more power than chin-ups, but to achieve best results you should keep switching from one exercise to other. While performing pull-ups, be certain to hold the bar with hands apart a bit wider than shoulders and palms facing away. For chin-ups your palms need to be facing you and the palms should grip the bar a little less than shoulder width.
You could also apply a towel in pull-ups to maximize hand grip. Reasonable results can be achieved by doing pull-ups and chin-ups with free weights instead of using machines.
2. Barbell Bent-over Rows
This exercise is surely one of the best back exercises to get strength and muscular thickness in the upper body area. The beauty of this back exercise is that it works out for everything, i.e, lower back, traps, hamstrings and lats. If performed properly, this back exercise will certainly make your back in super shape.
This back exercise can be done by standing on an elevated surface with the weighted barbell. Put your feet a shoulder width apart. Now with the knees a bit bent, head held up, and the back straight, bend over gradually until reach at an angle just lower than 45 degrees from the ground. In this position, be certain that the weight hangs straight down from your arms and that you hold the bar with your palms facing you.
A machine called T-Bar can also be used to perform this exercise.
3. Barbell Deadlifts
This unique back exercise is in fact one of the basic best back exercises in any comprehensive weight training program. When When performed accurately, this back exercise can help you burn more calories, attain more muscle, and getting stronger.
To do this back exercise, put the barbell on the floor a little above your ankles and just in front of shins. Put your feet a shoulder width apart. Now bend the knees to pick up the bar. While doing it, make sure that the knees are just inside your elbows. Both wide stance and close stance can be used to perform this one of the best back exercises. Additionally, you may select from are a variety of styles for this exercise, for instance, deadlifting off a box, sumo-style deadlifts, deadlifts with bands or even chains etc.
4. One-Arm Dumbbell Rows
Another one of the best back exercises to isolate each side of your back is one-arm dumbbell rows. Fuller contractions can be achieved with a wider array of of movement because your scapula is not limited from completely retracting on each repetition.
Start this exercise by gripping a dumbbell and setting it down beside the exercise bench. With one leg, kneel on the end of the bench and put the hand on other corner for support. Make sure that your body is resting parallel to the ground and your free other is fixed on the side of your body for maximum grip.
5. Barbell Shrugs
This particular exercise is more focused on traps development and has no effect on lats. Barbell shrugs can be performed either by un-racking the bar at thigh height or deadlifting the it off the floor.
While doing this exercise, always remember to position straight, keep the head up with knees slightly bent. Now shrug straight up as high as the shoulders can reach and try to touch ear with your shoulders. Stay in this position for about half a second for full contraction.
Now knowing the five best back exercises, you are more aware about how to develop the strength of back muscles. A variety of other back exercises exist to help building stronger back muscles, but the five discussed above are the best back exercises. Make a routine to adopt these back exercises on regular basis and soon, you’ll be the one inspiring others with your fitness