Strengthen your back with Meri Sehat's top exercises. Learn effective workout routines to promote back strength and prevent discomfort.

Three Exercises For A Stronger Back

If you want to strengthen your back, there are three exercises that you should consider incorporating into your workout routine. These exercises target different muscles in your back and can help improve posture, reduce pain, and increase overall strength.

Overview

The muscles in our back play a critical role in our body&#39;s mechanics. These muscles are engaged in everyday movements such as twisting, bending over, extending the <a href="https://merisehat.pk/article/decompress-your-spine-with-acroyoga">spine</a>, lifting, pulling, and shrugging our shoulders. In addition to stabilising our spine, back muscles provide structural support to our entire torso and assist in breathing. Here are three exercises that can help strengthen your back. 
&nbsp;

Primary Muscles Of The Back

There are various muscles in the back, but most exercises target the following primary muscles:

<ul>
	<li>Latissimus Dorsi (Lats): These are the largest muscles in the upper body, running down the sides of the spine to the lower back.</li>
	<li>Rhomboids: A group of two muscles that connect the shoulder blades to the spine.</li>
	<li>Trapezius (Traps): Two triangular muscles that extend over the shoulder blades and meet in a V over the mid-back.</li>
	<li>Erector Spinae: A group of muscles that sit deep beneath the skin and run down the back along the spine.</li>
	<li>Levator Scapulae: A group of small muscles that start on either side of the neck and connect to the top of the shoulder blades. 
	&nbsp;</li>
</ul>

Other muscles that can be found in the back include the serratus posterior inferior and superior muscles, as well as the transversospinalis muscle group. All of these muscles are recruited to varying degrees in exercises that focus on the back. 
&nbsp;

<h5>Banded Pull Aparts</h5>

Banded pull aparts are an easy-to-do exercise that require minimal equipment - one resistance band. This isolation movement targets muscles in the upper back and shoulders, including the traps, rhomboids, rear delts, and rotator cuffs. Banded pull aparts improve posture and shoulder stability, while increasing upper body strength. 
&nbsp;

<h5>How To Do A Banded Pull Apart:</h5>

<ul>
	<li>Stand with feet hip-width apart, grounding them firmly while standing tall.</li>
	<li>Hold a resistance band at shoulder length with an overhand grip slightly wider than your shoulders.</li>
	<li>Keep your arms long with a slight bend at the elbows, and your shoulders slightly protracted.</li>
	<li>Pull the band apart with control, retracting your shoulders and squeezing your upper back.</li>
	<li>Pause for a second once your arms are in line with your shoulder blades and squeeze your upper back a little more.</li>
	<li>Slowly return to the starting position, protracting your shoulders as you do so. 
	&nbsp;</li>
</ul>

<h5>Supermans</h5>

Supermans require no equipment and can be done anywhere. This exercise targets a range of muscles along the back, including the upper traps and the erector spinae. Being a compound movement, supermans also strengthen the core, glutes, and hamstrings. This is a great exercise to manage lower back pain, stabilize the spine, and improve posture. 
&nbsp;

<h5>How To Do A Superman:</h5>

<ul>
	<li>Lie facedown on the floor with your arms reaching over your head.</li>
	<li>Lift your arms, shoulders, and legs off the floor while maintaining a neutral neck.</li>
	<li>Pull your hands and feet away from your body and contract your upper and lower back.</li>
	<li>Gently release and return to the starting position with control.</li>
</ul>

&nbsp;

<h5>Deadlifts</h5>

Deadlifts are an extremely functional compound exercise that recruits large muscle groups throughout the body, including the core, legs, glutes, and back. Deadlifts build the body&rsquo;s capacity for pulling and lifting motions as it stabilizes the core and strengthens the posterior chain. In the back, deadlifts call on a range of major muscle groups, including the lats, traps, rhomboids, and erector spinae.

&nbsp;

<h5>How To Do A Deadlift Safely And Effectively</h5>

Deadlifts are a popular exercise for building overall strength and muscle mass. However, if performed incorrectly, they can lead to injury. Here are the steps to perform a deadlift safely and effectively: 
&nbsp;

<ul>
	<li>Begin in the Starting Position: Stand facing a barbell with your feet hip-width apart and facing outwards. Ground your heels and soles firmly into the floor. 
	&nbsp;</li>
	<li>Hinge Your Hips and Bend Your Knees: Start to hinge your hips, mimicking the motion of sitting down, while bending your knees simultaneously. 
	&nbsp;</li>
	<li>Grasp the Bar with Proper Form: Grasp the bar with your arms just outside your knees. Keep your arms long with a microbend in the elbows. Be mindful not to round your upper back. Maintain a slight retraction in your shoulders and make sure you&rsquo;re not shrugging them. Keep a neutral spine and neck. 
	&nbsp;</li>
	<li>Engage Your Core, Glutes, and Legs: Brace your core and glutes. Engage your legs. 
	&nbsp;</li>
	<li>Lift the Bar Off the Floor: Pushing your feet into the ground, begin to lift the bar off the floor, coming into a straight standing position. Once standing, extend slightly at the hips. 
	&nbsp;</li>
	<li>Lower the Barbell with Control: Begin to hinge and bend again, with control, bringing the barbell to the ground.</li>
</ul>

Remember, deadlifts can cause injury if not done properly. If available, ask a trainer to demonstrate the movement to you or watch online videos before attempting. 
&nbsp;

Conclusion

Strengthening your back is important for overall health and fitness. By incorporating exercises like the bent-over row, pull-up, and deadlift into your workout routine, you can target different muscles in your back and improve your posture and overall strength. Remember to always use proper form and start with a weight that you can handle comfortably. With consistent effort and dedication, you can build a stronger, healthier back. 
&nbsp;

Trusted By