Therefore, consistency in training and good nutrition is needed. It can realize consistency in training by choosing the best back exercises designed to build back muscles (back day) at least once a week.
Best back exercises build and strengthen back muscles
Many best back exercises can build and strengthen back muscles, both the upper back, middle back, and lower back. Here are 7 of the best back exercises for overall back muscle shape.
1. Barbell Deadlift
The barbell deadlift is one of the best back muscle exercises. This exercise can train several major muscle groups to improve posture and strengthen core muscles that play a role in maintaining balance and mobility in carrying out daily activities. Ideally, through proper technique, deadlifts will strengthen the back muscles (especially the lower back), hips, and all the supporting muscles of the waist.
The deadlift is a somewhat tricky exercise to master because it requires a high level of balance and coordination, so we need to learn the technique first.
2. Lat Pulldown
As the name suggests, this exercise’s lat pulldown is one of the best back muscle-building exercises, especially for the latissimus dorsi (lat) muscles. The latissimus dorsi (lat) is a large muscle located in the back. By doing this exercise, too, we can train the back muscles without weakening other forces, such as the biceps or triceps. Therefore, this exercise is perfect and is recommended to include in a program to build back muscles (back day).
The pull-up is a compound exercise that involves several large and small muscles, especially the latissimus dorsi (lat) and biceps. In addition to working the muscles simultaneously, this exercise will perform several joints, such as the wrists and elbows, which keep moving during pull-ups. Therefore, pull-ups are considered one of the most effective exercises to strengthen the back muscles.
4. Seated Cable Row
Seated cable row is an exercise that will train the back muscles, especially the middle back. This exercise will also prepare the arm muscles, especially the biceps and triceps, which play a role in stabilizing the movement when doing seated cable rows. We need to keep our back straight to avoid the risk of injury and tense back muscles to do this exercise.
5. Face Pull
The face pull is an exercise that targets the deltoid (shoulder), trapezius, and upper back muscles.
Robert Herbst, who is a powerlifter world champion 19 times, through very well fit, also said that face pull exercises are excellent in helping to maintain shoulder and back muscles and form a thicker upper back.
This exercise will undoubtedly make it easier for us to carry out daily activities, especially those that use the strength of the shoulders and back.
6. Incline Chest-Supported Row
The incline chest-supported row is the best back exercise that will strengthen and increase the stability of your back and biceps.
The targeted muscles to train are the latissimus dorsi, trapezius, rhomboids, and biceps. Strong back muscles will make it easier for us to carry out daily activities to improve posture.
To strengthen and build back muscles using this exercise, do it consistently and with the correct technique, and add weight little by little.
7. Back Extension
Back Extension is an exercise that trains the back muscles, especially the lower back. This exercise can also improve body coordination and endurance.
In addition, it can also do back extensions to reduce the pain that usually comes from the lower back. That can also do this exercise without tools or unique means for back extensions generally found in fitness centers or gyms.