Before starting specific back workouts, it’s important to understand why they are important. A strong back improves overall muscle mass. The back is one of the body’s main muscle groups, so when you’re increasing overall muscle mass and bone density, you’re getting a large return on the investment of working out your back. When you increase your overall muscle mass, you are counteracting some of the muscle and bone loss that comes with aging.
Adding a back-focused workout to your fitness routine will not only improve your overall strength, but it also yields other essential benefits such as:
Having a strong back helps improve the quality of life. A strong, stable back not only allows you to perform daily tasks but also protects you against injury. When you think about your back, you probably have a general idea, but “the back” isn’t an actual body part. Your back includes the area from the base of the neck to the top of the pelvis, and they are the main structural support for your torso. The back muscles help you move your body, including your head, neck, shoulders, arms, and legs. Your back muscles work together to help you perform many functions and play a role in supporting your spine and helping you breathe.
With an understanding of how integral a strong, healthy back is to your well-being, you have plenty of reason to incorporate specific exercises to train your back muscle and maintain your stability.
Pull-ups may seem like an exercise better left to boot camp, but when it comes to training your back, pull-ups are a perfect targeting back workout. Pull-ups use your lats (side muscles) and biceps while also using your deltoids, rhomboids, and core. Most people struggle with doing a pull-up, so they’ll avoid them altogether. Rather than skipping the pull-up exercise, here’s a method for modifying this exercise so that you can still get the incredible back-building benefits.
How to do an assisted pull-up:
The first option is to use an assisted pull-up machine. If you don’t have one available, perform the exercise with a pull-up bar and resistance band.
The dumbbell row primarily hits muscles on your back but also improves core stability, making it a perfect exercise as part of your back workout.
How to do a bent-over dumbbell row:
The seated row targets the muscles in your upper back and the muscle on the outer side of the chest wall. This exercise will help improve your posture and help protect your shoulders which commonly, with age, create range-of-motion problems.
How to do a close-grip seated cable row:
An alternative to this exercise would be the rowing machine, which targets the same muscle group!
While dumbbell deadlifts do target the glutes and other muscles in the legs, they also target your lower back. All these muscles in your butt, legs, and back work in unison for strength, stability, good posture, and freedom of movement.
How to do a dumbbell deadlift:
While there are many different exercises you can do as part of a targeted back workout, these are excellent standards and can all be adapted in multiple ways to suit your fitness level. Consistently targeting your back muscles as part of your overall workout routine will give you lasting strength and stability for life.