Your back muscles are an essential part of your large core muscles, which are necessary for balance and stability. Well developed back muscles can help ease back pain caused or aggravated by weak ligaments and muscles as well as help support the spine. Although there are plenty of back exercises you can do, here are five basic moves that target development and help improve strength.
Barbell Shrugs
Barbell shrugs isolates your trapezius muscle. Begin by taking an overhand grip about shoulder-width distance apart on a barbell and set your feet about the same distance apart. Straighten your legs and your back to lift the barbell to a position across your upper thighs. Without moving your body, shrug your shoulders upward and to the rear as high as possible. Hold this position for a few seconds and then slowly return to the starting position. Repeat.
Pullups or Chins
Chins are the most basic exercise for adding width to your lats. It also places stress on your posterior deltoids, biceps, brachialis and forearm flexor muscles. Jump up and take an overhand grip on a chinning bar with your hands placed 3 to 5 inches away from your shoulders. Pull yourself up slowly forward until your chin is above the bar, and then lower yourself back down. Repeat.
Deadlifts
According to Joe Weider of "Joe Weider's Ultimate Bodybuidling," deadlifts are one of the best movements for building terrific back muscle mass. Primary stress is on spinal erectors, buttocks, quadriceps, forearm flexors, and trapezius muscles. Load a heavy barbell and stand with your feet shoulder-width distance apart. Take a shoulder-width distance grip on the bar. Lift the barbell from the floor so that it is resting on your upper thighs by first straightening your legs and then extending your torso. You should be standing straight with your arms at your sides. Reverse the movement and slowly return the bar to the floor. Repeat.
Hyperextensions
Hyperextensions place stress on the hamstrings, glutes and spinal erectors. It is a wonderful exercise for strengthening the lower back. Stand in the middle of a hyperextension bench facing the large pad. Lean forward and place your hips on the pad, allowing your heels to come to rest beneath the smaller pads behind you. Place your hands behind your head. Using your back muscles, raise your torso upward like a reverse situp you do while on your front side. Return to the starting point and repeat. If you don't have a hyperextension bench, you can use a table with someone holding your legs.
Good Mornings
Good Mornings are an effective exercise for building the spinal erectors, glutes and hamstrings. Lift a light barbell up so that it rests on your shoulders behind your neck. Balance it in this position by grabbing the bar near the plates. Set your feet shoulder-width distance apart. Slowly bend forward until your torso is below a parallel position with the floor. Slowly reverse the move and return to the starting point. Repeat.
Precautions
As with any exercise, if you feel faint, dizzy, unusual pain, or any other symptoms that you aren't familiar with, stop immediately and make an appointment to see your healthcare provider. If you are going to use heavy weights with any of these exercises, use a spotter, who is another person who can help you if you need it.
References
- "Joe Weider's Ultimate Bodybuilding"; Joe Weider; 1989
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