13 Different Types Of Back Workouts
Lower back strength is essential for total core strength and spine stability. A strong lower back can assist in reducing injury risk, enhance posture, and support daily activities.
We’ll look at various kinds of back workouts, including classics like pull-ups and deadlifts as well as more specialized motions like cable rows and T-bar rows.
You’ll learn the significance of appropriate form and technique in targeting specific muscle groups in the back, as well as how to create a well-rounded back training regimen that meets your specific requirements and goals.
Lower Back Workouts
Here are the top 3 Lower back workouts.
1. Deadlift
Deadlift is an effective exercise that helps build overall strength and targets multiple muscle groups, mainly the lower back, glutes and hamstrings.
To Perform Deadlift
Step 1: Take the barbell and put the weights.
Step 2: Stand in front of the barbell with your feet hip-width apart.
Step 3: Bend your body and lift the barbell with both hands with an overhand grip.
Step 4: Lift the barbell close to your body and keep your back straight and squeeze the back muscles.
Step 5: Lower the barbell down by bending your body and continue for more reps.
Tips and Safety
1. Start with a lower weight if you are a beginner.
2. Do warm-ups before doing a deadlift.
3. Exhale and inhale properly while lifting the weights.
4. Take a deep breath before lifting, and then exhale when you reach the top of the lift.
2. Hyperextensions for Back Workouts
Hyperextension is the best exercise to target the lower back muscles mainly the erector spinae and glutes. It helps to strengthen the lower back and reduces the lower back pain.
To perform hyperextensions
Step 1: Adjust the Roman chair to your height.
Step 2: Place your lower thigh and hips on the padded surface so that your upper body hangs freely on the edge.
Step 3: Place both your hands behind your head and keep your back straight.
Step 4: Lower the upper body down towards the floor by keeping your back straight.
Step 5: Bring back your body upwards and squeeze the back muscles and glutes.
Step 6: Repeat the same for more reps in a controlled manner.
Tips and Safety
1. Maintain proper form while doing this exercise.
2. Avoid arching or overextending your lower back, as this can increase the risk of injury.
3. Seated Cable Rows
Seated cable rows are the best compound exercise that mainly targets middle and lower back muscles including trapezius and rhomboids.
To perform Seated cable rows
Step 1: Sit down on the bench and place your feet on the footrest provided by the bench.
Step 2: Make sure your knees are slightly bent.
Step 3: Hold the V bar with both hands.
Step 4: Pull the V bar towards your lower ribcage by keeping your back straight.
Step 5: Hold in this position for 2 sec and squeeze the back muscles.
Step 6: Slowly extend your arms back to the starting position and continue for more reps.
Tips and Safety
1. Keep your back straight by doing this exercise.
2. Focus on the back muscles while doing this exercise.
3. Do not put more weight if you are a beginner.
Upper Back Workouts
Here are the top 4 Upper back workouts.
4. Pull-ups
Pull-ups are one of the best bodyweight exercises that mainly target upper back muscles. It helps to build strength and improves overall fitness.
To perform pull-ups
Step 1: Stand in front of the pull-up bar and grab it with both hands.
Step 2: Keep your hands slightly wider than the shoulder width.
Step 3: Lift your body upwards by keeping your back straight.
Step 4: Hold in this position for 2 sec and squeeze the upper back muscles.
Step 5: Lower your body down by returning to the starting position and continue doing for more reps.
Tips and Safety
1. Maintain proper form throughout the exercise to prevent putting unnecessary stress on your shoulders or lower back.
2. Focus on the upper muscle while doing each rep.
5. Lat Pulldowns
Lat pulldowns are an effective resistance exercise that mainly targets the large muscles (Lats) in the upper back.
To Perform Lat pulldowns
Step 1: Sit on the lat machine and adjust the thigh pads to sit properly.
Step 2: Attach the bar and set the weights.
Step 3: Keep your feet flat on the floor and grab the bar with both hands.
Step 4: Pull the bar downwards to your upper chest while keeping your back straight.
Step 5: Hold on this position for 2 sec and squeeze the lat muscles.
Step 6: Release the bar slowly upwards and continue doing for more reps.
Tips and Safety
1. Maintain proper form throughout the entire workout to prevent stress or injury to your shoulders or lower back.
2. Choose the proper weight to perform the exercise in a controlled manner.
6. Bent Over Rows
Bent over rows is the best exercise that targets the muscles in the upper back mainly the trapezius and rhomboids.
Bent over rows helps to build upper body strength and it improves posture.
To perform bent-over rows
Step 1: Take a barbell and stand with your shoulder width apart.
Step 2: Grab the barbell with an overhand grip by both of your hands.
Step 3: Bend your hips lower and pull the barbell toward the lower ribcage.
Step 4: Hold in this position for 2 sec and squeeze the upper back muscles.
Step 5: Slowly release the barbell down and continue doing more reps.
Tips and Safety
1. Focus on the muscles while doing each reps.
2. Use proper form to avoid lower back pain.
7. T Bar Rowing
T bar rowing is an effective compound exercise for building upper body strength and targeting the upper back muscles.
To perform T bar Rowing
Step 1: Place a barbell into a landmine attachment and stand with your shoulder width apart.
Step 2: Grab the barbell with an overhand grip by both of your hands.
Step 3: Bend your hips lower and pull the barbell toward the upper abdomen.
Step 4: Hold in this position for 2 sec and squeeze the upper back muscles.
Step 5: Slowly release the barbell down and continue doing more reps.
Tips and Safety
1. Start with a lower weight if you are a beginner to this exercise.
2. Bend your body properly while doing this exercise to avoid back pain.
Back Workouts with Dumbbells
Here are the top 4 back workouts using dumbbells.
8. Dumbbell Rows
Dumbbell rows are the best exercise in the back workout, it activates the entire back muscles.
To perform Dumbbell rows
Step 1: Take the bench and place one knee and hand in the bench, keep the other foot on the ground.
Step 2: Grab the dumbbell in one hand and your hand should be fully extended.
Step 3: Lift the dumbbell toward your upper abdomen by keeping your elbow close to your body.
Step 4: Hold in this position for 1-2 sec and squeeze the back muscles.
Step 5: Lower the dumbbell back down and continue doing for more reps.
Do the same process for another hand also.
Tips and Safety
1. Rest between each set for doing the exercise properly.
2. Do warmups before you start these exercises.
3. Inhale and exhale properly while doing this exercise.
9. Dumbbell Deadlift
The dumbbell deadlift is an excellent exercise for increasing overall strength and simultaneously training several muscle groups.
It can help in the development of powerful lower body and core muscles when done properly.
To Perform Deadlift
Step 1: Place the dumbbells down and stand with your feet hip-width apart.
Step 2: Bend your body and lift the both the dumbbells with both hands with an overhand grip.
Step 3: Lift the dumbbell close to your body and keep your back straight and squeeze the back muscles.
Step 4: Stand tall with your hips and knees completely extended at the top of the lift.
Step 5: Lower the dumbbell down by bending your body and continue for more reps.
Tips and Safety
1. Do not lift more weights that impact your form. Proper form is more important than lifting more weights.
2. Do warm-ups before doing a deadlift.
10. Dumbbell Incline Rows
The incline dumbbell row works the latissimus dorsi, rhomboids, trapezius, and back delts.
To perform Dumbbell rows
Step 1: Set the incline bench for an angle of 30 or 45 degrees
Step 2: Lie on the incline bench with your chest resting on the bench.
Step 3: Grab the dumbbells with both hands with an overhand grip.
Step 4: Pull the dumbbells near the lower ribcage by keeping your back straight.
Step 5: Hold in this position for 1-2 sec and squeeze the back muscles.
Step 6: Lower the dumbbell back down and continue doing more reps.
Tips and Safety
1. Set the incline bench at the proper level.
2. Lie on the bench by keeping your chest not your stomach.
11. Dumbbell Pull-Overs
Dumbbell is an effective compound exercise that mainly targets the chest, back and tricep muscles.
To perform Dumbbell pullover
Step 1: Take a bench and lie down on the bench with your upper back and shoulders resting on the bench.
Step 2: Your head should be at the end of the bench with your feet flat on the floor.
Step 3: Hold the dumbbell in both hands and position it on your chest.
Step 4: Lower the dumbbell behind your head in a controlled manner.
Step 5: Return the dumbbell back to the starting position and continue doing more reps.
Tips and Safety
1. Place your shoulder and upper back properly on the bench to avoid back pain.
2. Focus on a controlled and deliberate motion throughout the exercise. Avoid using momentum to lift the weight.
Cable Back Workouts
Here are the top 2 Cable back workouts
12. Close Grip Lat Pulldowns
