How to get a strong back
A strong back is beneficial to overall health, and personal trainer and group fitness instructor at Gymkhana Gisel Harrow said that strengthening back muscles is important for a good physique, good posture, and warding off pain.
“A strong back not only adds to your physique, but also helps with daily activities. It is therefore important that equal attention is given to developing the muscles of the back,” Harrow said.
But how best can you achieve a strong back through exercise? A combination of these exercises will help:
1. Bent-over rows using dumbbell or barbell
Bend over, torso facing downwards. With a slight bend in the knees, pull dumbbell /barbell towards the midsection and pause, then return to start position. Do three sets of 10-12 repetitions.
2. Lateral pull-downs using a lat pull cable machine
Sit, making sure the machine is adjusted to meet your height. Hold both ends of the bar, pull towards the top of the chest (just below the chin), pause, and return to start position. Do three sets of 10-12 repetitions.3. Pull-overs lying on a flat bench, using dumbbellExtend arms overhead with a slight bend in elbows (make sure not to overextend and not put pressure on your shoulders), and back to the centre of your chest. Do three sets of 10-12 repetitions. 4. Single arm rows using dumbbell On a flat bench, place one leg in a bended position, keep the other on the ground, slightly bent. Lean forward, arm straight, pull dumbbell towards side of torso, and squeeze. Return to start position. Do three sets of 10-12 repetitions each side. 5. SupermanLying face down on the floor, arm straight in front, lift both legs and arms, pause, and return to start position. Do three sets of 15 repetitions. These are just some of the exercises you can try. Others such as dead-lifts for lower back, seated rows, T-bar rows, reverse grip lat pulls, reverse flies, pull-ups and hyper extensions are all combinations of exercises for building a strong back.Harrow advised that as with any exercise regimen, you should consult your healthcare provider and get clearance before starting any training.
Sit, making sure the machine is adjusted to meet your height. Hold both ends of the bar, pull towards the top of the chest (just below the chin), pause, and return to start position. Do three sets of 10-12 repetitions.
3. Pull-overs lying on a flat bench, using dumbbell
Extend arms overhead with a slight bend in elbows (make sure not to overextend and not put pressure on your shoulders), and back to the centre of your chest. Do three sets of 10-12 repetitions.
4. Single arm rows using dumbbell
On a flat bench, place one leg in a bended position, keep the other on the ground, slightly bent. Lean forward, arm straight, pull dumbbell towards side of torso, and squeeze. Return to start position. Do three sets of 10-12 repetitions each side.
5. Superman
Lying face down on the floor, arm straight in front, lift both legs and arms, pause, and return to start position. Do three sets of 15 repetitions.
These are just some of the exercises you can try. Others such as dead-lifts for lower back, seated rows, T-bar rows, reverse grip lat pulls, reverse flies, pull-ups and hyper extensions are all combinations of exercises for building a strong back.
Harrow advised that as with any exercise regimen, you should consult your healthcare provider and get clearance before starting any training.
