Factors such as sitting for long periods of time, low activity levels, and lifting heavy loads can weaken the back muscles and harm spinal health. Strengthening the back muscles helps you maintain correct posture and spinal health, make daily activities easier and increase your sports performance. Therefore, strengthening the back muscles is important for keeping your body healthy, balanced and strong.
Why should the back muscle be worked?
Developing back muscles is important for keeping your body strong, balanced and healthy. The back muscles are one of your body’s main stabilizer muscles and play a critical role in spinal health. Here is the importance of developing back muscles:
- Corrects posture: Strengthening the back muscles helps you maintain correct posture and correct bad posture habits.
- Supports the spine: Back muscles help hold the spine in the correct position and play a critical role in spinal health.
- Makes daily activities easier: Strengthening the back muscles makes daily activities easier and reduces the risk of injury. For example, activities such as lifting a heavy bag or picking up something from a high shelf are made easier by strengthening the back muscles.
- Improves sports performance: Strengthening the back muscles improves sports performance. In particular, sports such as cycling, swimming and rowing require strengthening of the back muscles.
- Reduces the risk of injury: Strengthening the back muscles reduces the risk of back injuries. In particular, people who regularly lift heavy loads or sit for long periods of time have a higher risk of back injuries.
What are the exercises that work the back muscles?
Movements that work the back muscles target the muscles in different parts of the back and increase the stability of the spine. Here are some popular moves that work the back muscles:
- Barbell Deadlift: This move, which works both the back muscles and the leg muscles, helps increase spinal stability. Grab a barbell and use your leg and back muscles to lift the bar up.
- Pull-ups: It works your shoulders, back and arm muscles and strengthens your back muscles. Standing on the bar, grasp your palms facing you and pull your chin up from the bar.
- Barbell Row: It targets your shoulders, back and arm muscles and strengthens your back muscles. Grasp a barbell on the floor with your palms facing you, without bending your waist and using your back muscles, pull the bar towards your chest.
- Dumbbell Row: Working unilaterally, it balances your back muscles and targets the muscles in your lower back. Using a dumbbell and bench press bench, support one arm on the bench and with the other arm pull the dumbbell towards your waist.
- Lat Pull-downs: Strengthens your back by targeting the upper back muscles. Grasp the bar with your palms facing you and pull the bar towards your chest using your back muscles.
- Seated Cable Row: Increases spinal stability by targeting your back muscles and shoulders. On a cable machine and bench press, put your feet on the platform, pull the bar with your hands.
- Superman: It increases the flexibility and endurance of the spine while strengthening your back muscles. Lie facedown and lift your arms and legs off the ground.
It is important to practice these movements correctly and to do them regularly to strengthen the back muscles. However, it is recommended to consult your doctor before starting any exercise program.
What are the exercises that strengthen the back muscles?
There are many different movements available to strengthen the back muscles. To strengthen the back muscles, you should do the back exercises regularly. Here are some popular exercises that strengthen the back muscles:
- Deadlift works many of your back muscles while helping to strengthen your legs, hips and core.
- Pull-ups are one of the best ways to work your back muscles. This move strengthens the muscles in your upper back.
- Seated Row works all of your back muscles and increases the stability of the spine.
- Barbell Row increases the stability of the spine by targeting the upper part of your back muscles.
- The Lat Pull-down works the upper part of your back muscles and also strengthens your shoulder muscles.
- T-Bar Row increases the stability of the spine by targeting the lower back muscles.
- Superman strengthens your back muscles while increasing the flexibility and endurance of the spine.
Back exercises with dumbbells are an excellent way to strengthen and shape your back muscles. You can strengthen and shape your back muscles by doing back movements regularly. However, it is recommended to consult a specialist before starting any exercise program. It’s also important to do it using the right form and technique, so it may be helpful to seek help from an exercise professional. Some back exercises that can be done with dumbbells:
Dumbbell Row: This move is one of the most popular dumbbell back moves. It can be done with a single dumbbell or it can be done with one dumbbell in each hand. This move works all of your back muscles.
One-Arm Dumbbell Row: This move is done using a single dumbbell and targets your upper back muscles.
Bent-Over Dumbbell Fly: This move works your upper back and targets your chest muscles as well.
Single-Arm Dumbbell Pullover: This move works your back and chest muscles. It is done using a single dumbbell.
Dumbbell Deadlift: This move strengthens your leg muscles as well as your back muscles. It is done using two dumbbells.
What are the back exercises that can be done at home?
You can do many different exercises at home to work your back muscles. Back exercises at home:
- Push-ups: It targets the upper part of your back muscles and is one of the most basic exercises you can do at home.
- Superman: It works all of your back muscles and can be easily done at home. Lie facedown on the floor and raise your arms and legs at the same time.
- Dumbbell Row: It is one of the most popular back exercises you can do at home. You can do it using a single dumbbell.
- Reverse Fly: The Reverse Fly movement targets the upper part of your back muscles. You can do it using dumbbells or bottled water bottles.
- Plank Row: It works the core muscles of your torso as well as your back muscles. While in the plank position, do back pulls using a single dumbbell.
- Renegade Row: It works the core muscles of your torso as well as your back muscles. While in the plank position, do back pulls using two dumbbells.
Back workout example
The back program should consist of exercises that work the back muscles in a balanced way. These exercises include traction movements (deadlift, chin-up, barbell row, etc.), back expansion movements (lat pulldown, pull-up, cable row, etc.) and isolating movements (dumbbell row, face pull, reverse fly, etc.). can be found.
Back exercises should consist of exercises that work the back muscles in a balanced way. Wing movements include traction movements (deadlift, chin-up, barbell row, etc.), back-expansion movements (lat pulldown, pull-up, cable row, etc.) and isolating movements (dumbbell row, face pull, reverse fly, etc.). can be found. An example of a back workout based on the Tabata protocol would be:
- Barbell Deadlift – 20 seconds of work, 10 seconds of rest, 8 sets total
- Pull-ups – 20 seconds of work, 10 seconds of rest, 8 sets total
- Dumbbell Rows – 20 seconds of work, 10 seconds of rest, 8 sets total
- Seated Cable Rows – 20 seconds of work, 10 seconds of rest, 8 sets total
- Superman – 20 seconds of work, 10 seconds of rest, 8 sets total
It is a training prepared in accordance with the Tabata protocol, which consists of high-intensity and short-term exercises. This workout will help strengthen and develop your back muscles. When determining and implementing your training program, it is important to consider your individual needs, goals, and physical condition.