Baby got back
“YOUR back looks nice” is a compliment we love to hear, and back day at the gym is one many fitness enthusiasts like. Because strengthening the back will result in strength in many other areas, and it’s the place to start if you’re serious about gaining muscle.
Fitness trainer Demario Johns says there are several exercises that can be effective in strengthening your back, and recommends these below, to incorporate into your workout routine.
Seated cable rows
This exercise targets the middle back muscles. Sit on a rowing machine with your feet firmly planted. Grab the handles with your palms facing inward. Sit upright and pull the handles toward your abdomen, squeezing your shoulder blades together. Slowly release the handles back to the starting position.
Bent-over rows
This exercise targets the upper back muscles. Stand with your feet shoulder-width apart, bend your knees slightly, and lean forward from the hips. Hold a dumbbell in each hand with your palms facing inward. Pull the dumbbells up toward your chest, squeezing your shoulder blades together. Lower the weights back down with control.
Dead lifts
Dead lifts are a compound exercise that engages multiple muscle groups, including the back. Stand with your feet hip-width apart, bend your knees, and grip the barbell with your hands just outside your legs. Keep your back straight as you lift the barbell off the ground by extending your hips and knees. Lower the barbell back down with control.
Lat pull downs
This exercise primarily targets the latissimus dorsi muscles, which are the large muscles in the middle of your back. Sit at a lat pull-down machine and grab the bar with your hands wider than shoulder-width apart. Keep your back straight and pull the bar down towards your chest while squeezing your shoulder blades. Slowly return the bar to the starting position.
Johns advises that you start with a weight that allows you to maintain proper form and gradually increase the weight as you become stronger. He warns that before starting, you should also consult with a fitness professional to ensure you’re using correct technique and to tailor your workout programme to your specific goals and needs.
