Many people who spend a significant amount of time sitting in their daily lives often experience a weakening of the back muscles. Engaging in back exercises can help compensate for this and strengthen the back.
Why do we have to work out back muscles?
Using proper posture and technique, you can effectively improve your physique and enhance your strength. The muscles of the back, including the latissimus dorsi, play a crucial role in supporting the upper body and maintaining good posture.
Now that you understand why back exercises are important, let's explore some exercises you can do.
Lat pulldown
The lat pulldown is a popular back exercise that effectively targets the latissimus dorsi and also strengthens the biceps brachii. It provides pressure on the back muscles while assisting in posture correction.
When starting out, I recommend doing a set with light weights, such as 10 kg or 15 kg. It may be challenging to feel the stimulation if you're new to lat pulldowns. Therefore, it's recommended to first become familiar with the correct form and gradually increase the weight.
Pull-up
Pull-ups are a focused exercise that strengthens the back muscles and contributes to overall upper body strength. Since pull-ups require supporting body weight, they effectively strengthen the entire body.
If you're unable to do pull-ups on your own, you can start with assisted pull-ups. Watch the video below to learn the exercise and practice at the gym.
Deadlift
The deadlift is an exercise that targets the back, lower body, and overall body muscles. It is effective in improving overall body strength and enhancing body shape.
There are various types of deadlifts available, so choose the one that suits your exercise goals.
Cable row
The cable row exercise has a similar function to lat pulldowns, but also effectively strengthens the biceps brachii and shoulder muscles. It helps improve the trapezius muscles and joint stability.
When performing cable rows, you may feel the movement more in the back muscles with lighter weights. As you increase the weight, you may engage the arms and trapezius muscles more. I recommend building up your strength before increasing the weight.
Introduction to Three Easy Exercises You Can Do at Home.
If you are unable to go to the gym or want to exercise at home, there are three back exercises that you can easily do.
1. Bent-Over Barbell Row
If you have a barbell and a barbell rack at home, you can perform bent-over barbell rows, which are highly effective for strengthening the back muscles. Place the barbell on the floor, hold it with both hands, and lean your upper body forward, contracting your back muscles. Try doing 10-15 repetitions for 1 set. I have also included a video that demonstrates both good and bad form, making it easier to understand. Click on the video link below to watch it.
2. Lunge Skies
Lunge skies are great exercises for strengthening the back muscles along with the muscles of the entire body. They can be done even in limited spaces, making them suitable for home workouts. Get into a lunge position, move one leg backward, raise your arms, and lean your body backward to contract your back muscles. Repeat this exercise 10-15 times for 1 set, and then switch to the other leg, performing the same number of repetitions.
3. Front Raise
Front raises are effective exercises for strengthening the shoulder muscles and the biceps brachii. Hold objects such as water bottles or dumbbells in your hands and raise both arms straight up to shoulder height. If you have dumbbells or kettlebells at home, you can use them as well. It is important to start with lighter weights to maintain proper form, and gradually increase the weight as you progress.
Using excessively heavy dumbbells can compromise your form, so take it slow and focus on proper technique. These exercises can be easily done at home, allowing you to maintain a consistent home workout routine.