You've been dedicated to your strength-training routine, but aren't seeing the changes in your back that you'd like. The back is an area that is often overlooked or underworked by gym goers. Training the back muscles effectively requires exercises that stimulate each section of back. A well-rounded back strength training routine will help you build muscle, adding shape and definition to your body.
Assisted Pullups
Assisted pullups target the upper back muscles. Hold the wide grip bars on the pullup machine. Kneel on the knee pad and allow your body to hang until your arms are extended. Squeeze your shoulder blades together and pull your body up toward your hands. Slowly release your body down to the starting position. Repeat for three sets of 15 repetitions.
Barbell Bent-Over Row
Barbell bent-over rows work the middle of the back while stimulating the core muscles. Stand with your feet shoulder-width apart and knees slightly bent. Hold the barbell with a wide grip and palms facing down. Bend over from the hips so your upper body is almost parallel to the floor. Hold the barbell with your arms extended toward the ground. Squeeze your shoulder blades together and pull the bar up toward your midsection. Lower the bar down, returning to the starting position. Repeat for three sets of 15 repetitions.
Dumbbell Shrugs
Dumbbell shrugs recruit the trapezius muscles located at the top of the back slightly below the neck. Stand with your feet together with arms at your sides. Hold a dumbbell in each hand. Lift your shoulders up toward your ears while your arms remain straight. Slowly lower your shoulders down to the starting position. Repeat the motion for three sets of 15 repetitions.
Stability Ball Back Extensions
Stability ball back extensions engage the muscles in the lower back. Begin on all fours with the stability ball placed underneath your hips. Place your hands behind your head and lift your torso until your chest is parallel to the ground. Lower your upper body down to the starting position. Repeat for three sets of 15 repetitions.
References
- Bodybuilding.com: Back to the Basics
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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