Although the back is the largest muscle part of our body, it is also the most neglected part of all. This is especially true for gym newbies, who much prefer to focus on the pectorals, shoulders, triceps and biceps. This is due to the fact that some people may not find the back muscles visually very interestingbut also, for example, because the individual back exercises are much more difficult to feel properly. But the reality is that a strong back is crucial for the correct technique of many complex exercises, visually very and once one has mastered the correct technique of all the exercises, one can feel great progress.
Therefore, in the first part of our series focusing on the best exercises for individual muscle parts, we will focus on the back. For each exercise, in addition to detailed descriptions, we have also prepared a demonstration video to show you how to do the exercise correctly.
1. Shrugs
To start with, here's the most basic exercise that everyone has undoubtedly come across in some form. It's great for engaging a wide range of back muscles (especially the broad back muscles), the deltoids and also the biceps. Shrugs are quite challenging for beginners as it is not easy to do a large number of them without a break. If this is the case for you, we recommend incorporating pulldown pulleys instead of push-ups, or performing push-ups with a resistance band.
Correct execution
The starting position is vis on the trapeze. First of all, pull your shoulders backwards to firm up and relieve the load from your shoulder joints. Next, pull yourself smoothly towards the axis, and the entire movement should be accompanied by a gradual pulling together of the shoulder blades. The movement should end when your chin reaches the level of the bar. Then slowly lower yourself down and repeat the movement.
What to watch out for
Throughout, avoid rocking and other similar movements that can make the upward pull easier. At the same time, don't bend your legs at the knees, which unnecessarily shiftsyour centre of gravity backwards, causing you to lean too far. Instead, keep your legs straight or slightly in front of your body.
2. Deadlift
The deadlift is one of the most popular exercises for the back muscles. No wonder - its benefits for overall strength are unquestionable. But at the same time, it is technically quite challenging. When performing deadlifts, there is a really big room for injury in case of improper technique. For this reason, we have devoted a whole separate article to the technique of this exercise, in which you will learn everything important about both thebut also about the possible variations, the most common mistakes and possible injuries.
Correct execution
Stand at the barbell with a slight crotch, squat down so that you can reach the axis, grasp the barbell about shoulder width apart and lift the barbell in a smooth upward motion.
What to watch out for
One of the most common mistakes when performing the deadlift is pelvic retroversion, in other words, rounding the back while lifting the dumbbell. It's possible to give yourself really unpleasant and long-lasting injuries by doing this. Similarly, be careful not to put unnecessarily heavy weight on the barbell, but adviseonly train with a weight that you can perform the exercise technically correctly.
3. T-axis pull-ups
T-axis pull-ups are another exercise that targets a wide range of back muscles. You can perform this exercise either with a free axis or on a special machine. There are also countless grip variations, which can vary in both the width of theand wrist extension (overhand/underhand/neutral grip).
Correct design
The starting position is a slightly squatting posture with the torso tilted slightly forward. Grasp the machine axle/wheels in your chosen manner and smoothly pull the axle as close to your chest as possible. The shoulders should be pulled back during this movement and the back muscles should contract as much as possible. Then slowly and in a controlled manner return the weight to the starting position.
What to watch out for
Remember to keep your back braced and avoid retroverting the pelvis as you would with a deadlift. When pulling the weight upwards, do not assist yourself with any lower body movements.
4. Pulling down the pulley
Pulling the pulley is one of the popular exercises because it involves the same muscles as the push-ups. But the advantage of the pulley is that you can adjust the load exactly as you need it, so you can do more reps. In most gyms, you can also attach several different attachments to the pulley, whichso you can alternate between different types of grips to engage different muscle groups.
Correct design
Grasp the bar at least shoulder width apart (you can go wider) and pull the pulley down towards your chest in a smooth motion. The movement must be guided by pulling the shoulder blades together. Sit upright with your chest out at all times.
What to watch out for
The most common mistake is excessive leaning, which should be avoided. At the same time, concentrate on really engaging the back muscles and not the arms when pulling the pulley.
5. Dumbbell pull-ups in front of the body
Barbell rows are another exercise that's especially suitable for free weight fans. For complete beginners, it is advisable to include horizontal pulldowns instead of this exercise. If performed incorrectly, you can injure your lower back, which is not pleasant. However, if you master the technique, you will definitely love this exercise.
Correct execution
The starting position is standing in a slight straddle (shoulder width). Grasp the dumbbell also at shoulder width and lift it. From the waist up, your torso should be leaning forward at an angle of about 30-45˚. Pull the dumbbell up towards your body in a smooth motion.
What to watch out for
As with all back exercises, make sure that the movement is accompanied by a contraction of the back and that you don't pull the dumbbell up using only your arms. At the same time, avoid unnecessary rocking and swinging movements that would make pulling the dumbbell easier.
6. Push-ups with one arm in a forward bend
The single-arm pull-ups in the prone position are very similar in nature to the previous exercise. The difference, however, is that when performing this exercise you can better focus on both sides of your back and feel each movement better. In addition, it can be performed in a variety of postural variations, with the most common beingThe most common way to perform this pose is with a 90˚ angle, as you can see in the video, or roughly 45˚, with the other hand resting on the back of a bench or one-armed handstand.
Correct execution
Stand up so that you have as much stability as possible and lean forward. With the hand not holding the dumbbell, lean firmly on the bench/rack/whatever and pull the dumbbell up in a smooth motion. The movement should be guided by your elbow so that you pull the barbell up to your torso.
What to watch out for
When pulling the dumbbell upwards do not twist your torso in the direction of the movement, but be firm try not to move your torso unnecessarily.
7. Pullover with pulley
The pullover is one of the basic exercises for the back. However, the pulley version is much more popular today than the one-arm bench press version. It is an excellent isolation exercise that, when performed correctly, targets the needs of theIt targets the necessary back muscles, but at the same time does not overly engage other muscle groups. The pullover with pulley can be performed with a large variety of different attachments, which of course vary in their involvement of individual muscles.
Correct execution
Stand in a slight forward bend and slightly tuck your pelvis. Grip the pulley so that your arms are almost extended. In a smooth motion, pull the pulley down towards your waist so that you do not bend your arms the entire time. Then smoothly lower the pulley back up, but don't clench your hands this time either.
What to watch out for
A common mistake is to swing unnecessarily when pulling the pulley down and straightening up when the pulley is down. Stay braced and stay in the same forward bend at all times.
8. Rearward lunge
The backward lunge is an exercise that primarily targets the back of the shoulders. However, we've included it in this group for a very simple reason. The vast majority of people include the rear delts in their workouts along with the back, as they are involved in the same movements. In addition, when performing this exercise, you can't avoid involving the interscapular muscles in the movement as well.
Correct execution
Sit on the peck-deck machine facing the backrest, grasp the handles of the machine and smoothly push up towards the back. Adjust the height of the seat so that you feel you are engaging both the rear delts and the interscapular muscles as you move.
What to watch out for
The most common mistake is over-tightening the arms, during which the traps become more involved. However, the movement should properly end the moment your arms are at shoulder level (as you can see in the video). Another common mistake is excessive bending while performing the exercise, which again means that the traps are more involved, which is undesirable.
9. Horizontal pulldown of the pulley
The so-called rowing pull-up is another exercise that should not be missing from any strength athlete's repertoire. This is an excellent back-width exercise, but it needs to be performed technically correct. Otherwise, it may engage muscles that should not be targeted properly at all.
Correct execution
Sit up so that your back is straight and grasp the handles of the pulley. Pull the pulley towards your torso in a smooth motion. As you move, you should contract your back and pull your shoulders backwards. Next, release the pulley to its original position, at which point the shoulders should move as far forward as possible.
What to watch out for
When rowing, avoid unnecessary bending and stooping, which involves the lower back. Similarly, beware of swinging movements that make the movement easier.
10. Hyperextension
Hyperextensions are a somewhat underrated exercise today. However, it is definitely not worth forgetting as it is a perfect way to exercise the lower back. This is especially true for those athletes who don't do deadlifts. Very often you can see people performing this exercise with added weights. However, if you are a beginner or simply have no experience with this exercise, try it first with just your own weight. You'll see that after a few reps, your lower back will feel more than enough.
Correct execution
Lie down on a bench designed for this purpose and keep your body in one plane. Smoothly and slowly lower yourself down and then lift your torso upwards again by contracting your hamstrings. Keep your arms either crossed on your chest, behind your head or hold a weight attached to your chest.
What to watch out for
Do not lean back unnecessarily when contracting your back. On the other hand, when moving downwards, try to maximise your range of movement. Avoid arching your back.
That's all for today's article. But if you have any questions, feel free to contact us in the comments.
Why can you trust us?
Sport has been my lifelong passion, I have been close to it since I was a child. For a long time I was primarily involved in athletics, which also eventually led me to the gym. Every good sprinter knows that to get one tenth of a start, he must therefore sacrifice hundreds of hours in training. And it was this toil behind the curtain, which no one sees, that was my greatest passion.
Every kilo in the gym helped me to move a little closer to my goal and I fell in love with the gym very quickly. Even though I don't race anymore, nothing has changed in my relationship with uncompromising training.