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5 Best Exercises For Defined Back Muscles

The back occupies a big part of the posterior area of the human body. Although it’s difficult to see it constantly, we must not forget that it’s there and that it should also be trained.

Here you will find out not only why back exercises are important, but also what the 5 best exercises are to train this area.

Importance of Back Exercises

Evolution in posture-zumub

Doing specific exercises for the back area is very important. Do you know why?

Because back exercises will help you to:

  • Tone and strengthen muscles in this area

And therefore, they will help you to avoid injuries with typical behaviors of the day, and to develop a wide, symmetrical and defined back.

  • Reduce pain

Back pain is common both in the area near the neck (upper back) and in the lower back. It can make it impossible to use our time optimally and to do some of our day-to-day activities effectively.

The thought that physical exercise can be bad for the back is common, but according to the “National Institute of Arthritis and Musculoskeletal and Skin Diseases”, back pain is more common in people who don’t exercise.

  • Improve posture

Poor posture can be one of the causes of back pain.

There are some behaviors, such as spending many hours on the computer, for example, or carrying weights wrongly, that affect our posture, which may increase the likelihood of future spinal injuries.

You don’t want to look like the hunchback of Notre Dame, do you?

Young people, adults or elderly people should always be careful about their posture and reinforce the back with specific exercises adapted to each case.

For this, the gym and classes of postural correction are fundamental, not only to feel good, but also to be able to walk in the streets with your head up, chest out and back straight.

Remember: always ask for professional advice, because your health comes first.

The Top 5 exercises for the back

Lat Pulldown

Lat Pulldown exercise-zumub

This exercise is quite common in back trainings and can follow your own evolution. It’s easy to perform, so it’s a good option for beginners, but it’s also performed by people with more experience.

The grip type can vary and it can be performed in several ways (V-shaped, wide-grip, close-grip), such as the way you pull, which can be done behind the back of the neck, but this can increase the risk of injuries.

Some of the muscles worked are: latissimus dorsi, teres major, trapezius, rhomboids and biceps.

Explanation

  • Sit on the Pulldown equipment and hold the bar. Place your legs on the stand, incline the body slightly backwards, but with the chest out, contract the abdomen and keep your arms stretched.
  • Exhale and pull the handle up to the chest (upper part), pulling the elbows down and backwards.
  • Inhale and stretch your elbows by pushing the bar away from your chest.

Straight arm-pulldown

Straight arm pulldown-zumub

In exercises where we pull something, we usually work the biceps. But in this case, it’s the triceps that’s worked.

In addition to the triceps, it works other muscles of the back, such as: latissimus dorsi, teres major, rhomboids and posterior deltoid.

This exercise is recommended for those who want to strengthen the lateral part of the back, as it allows to enlarge or create density in that area.

Recommendations:

  • For hypertrophy work, this exercise is recommended with heavier weight.
  • For muscle strengthening work, less weight and more repetitions.

Explanation

  • On the multi-section machine, facing the weights, use the high pulley cable as if you were to do the ” triceps pushdown” exercise, but in this case, the arms should always be stretched. The knees should be slightly flexed and the abdominal area contracted.
  • Exhale and pull the handle with your arms stretched until the handle touches the legs.
  • Inhale and lift the handle up to the shoulder line (arms always stretched).
  • After reaching the shoulder line, repeat the process.

Hint: The wider the grip (space between the hands) the more you’ll expand, the shorter it is, the denser your back will stay.

One-arm dumbbell row

One-arm dumbbell row-zumub

This is one of the exercises most wanted by women.

Enables to tone more quickly and locally.

The latissimus dorsi, trapezius, posterior deltoid, biceps, brachialis and teres major, are some of the muscles worked.

Exercising unilaterally will allow you to focus the force on only one side, creating a better symmetry at the level of toning on both sides.

This exercise can be done on the bench, with cables or elastics. The variant we present is on the bench and with dumbbells.

Explanation

  • Initial position:
  1. Hold the halter with your right hand with the palm facing inwards.
  2. Place the left knee on the bench (keep the other knee slightly flexed).
  3. Support your left hand on the bench (horizontal position), always keeping your back straight.
  4. Contract your abdomen and maintain the arm that holds the halter perpendicular to the ground.
  • Exhale and pull the halter towards the torso, always keeping your arms close to it.
  • Inhale and lower the halter to the initial position.
  • Once the repetitions are finished, until muscle failure (or recommended repetitions), alternate the side.

Going until muscle failure ensures greater effectiveness.

Pull ups

Pull ups-zumub

Perhaps one of the most challenging yet extremely effective exercises.

In this exercise the body weight is used and from the moment you can already do some repetitions, it becomes addictive!

Some of the muscles worked, which may vary depending on the grip, are: latissimus dorsi, teres major, rhomboids, trapezius (inferior), biceps, brachial, deltoid and infraspinatus.

It also works the chest, to stabilize the legs and to prevent body from balancing.

Note: anyone who has spinal pathologies should avoid doing this exercise at an early stage and should always ask professional advice.

Explanation

  • Hold the bar with the palms of your hands facing outwards (a wide or tight grip, according to the desired amplitude), with your arms stretched, your abdomen contracted, and your legs crossed.
  • Exhale and rise vertically until the chin surpasses the bar.
  • Inhale and descend slowly and, when the arms are almost stretched, rise again.

One month of Pull Ups, and you will see the evolution of your back!

Low Row

Low Row-zumub

This exercise is all in one for your back.

It’s the most effective back exercise that allows you to work all of your back muscles.

It works muscles such as: latissimus dorsi, trapezius, teres major, erector spinae, posterior deltoid, rhomboids, biceps, brachialis, infraspinatus, forearm flexors.

Explanation

  • Sit on the rowing machine and hold the handle. Incline your body slightly backwards until your knees are slightly bent and keep your back straight.
  • Pull the handle towards the torso (pull the elbows back and keep them close to the torso), keep the abdomen contracted and exhale.
  • Inhale and let the handle do the opposite movement without ever stretching the arms completely.
  • Repeat as often as necessary.

In Short

These exercises are great options to train the back and to strengthen the muscles.

We also recommend doing at least one Pilates or Stretching class to help avoid contractures or muscle strains.

Good training ?

Comments

The information included in this article concerns the authors opinion only.

About David Silva

David Silva
David Silva is a Personal Trainer and FIT and Life Coach. He uses his profession to inspire others and get them to achieve their goals, whether through his job or his writing. His motto is "A mission of life is a mission accomplished".

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