Top 5 Back Exercises to Strengthen Your Back Muscles
9 March 2021

Top 5 Back Exercises to Strengthen Your Back Muscles

By adpapa Editor

While going for gym training, everyone is focused on building muscles of chest, shoulder and arms. Indeed, they are important muscle groups of your upper body workout, but one thing that is often overlooked is strength of your back muscles.

Most of the gym enthusiasts often neglect this part of their body. There are many exercises that can be performed to strengthen the muscles of your back. 

You can use various types of equipment also to help you tone the muscles of your back and rectify any imbalance in your back muscles. These equipment that are used for developing back muscles are known as back exercises.

You will find a wide variety of back exercises in the market; however, it is important to use the right kind of equipment to bring out the desired outcome. Therefore, we have enlisted top 5 back exercises that you can use at home or in gym to train and strengthen your back muscles. 

Assisted Pull-Up Machine

Pull ups are great form of exercise to build up the back muscles. But, if you are new to gym training or have just recovered from an injury, then you might not have that much strength to perform a set of pull-ups. In this case, you can take help from assisted pull-up machine.

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This machine is designed in such a way that it helps you to pull up your body by giving you support and you cannot feel any strain on your body. Eventually, when you gain strength over the time, you can reduce the assistance and start doing complete pull-ups on your own.

Lat Pull down Machine

Among the back exercises, this is the most popular one as it is easy to use and it comes with different attachments to target various parts of your back muscles. This machine comes with different weight stacks that allow you to select the load of your choice.

They not only help to train upper back, but you can also strengthen your lower back as well. It can also be used for triceps extension and rowing. It is best for those who want to work on their back muscles rather than weight training.

 

Low Seated Row

This is also one of the best back exerciser that helps to target any weakness in back-training. You can use different attachments with this machine to serve different purposes. The rope helps you to pull in tighter for good contraction of back muscles, its wide angle helps to build your upper back muscles and its close-grip handle helps you to focus on building the lats. 

 

Back Extension Machine

If you have weak lower back and suffer from lower back issues, then this machine is the best option for you. It helps to isolate that area and focus on building its strength. People tend to ignore the strength of lower back because most of the time their focus is to build upper body muscles. While in reality, lower back muscles are equally essential and it is the foundation of your body. 

Dumbbells

This is the most simple and easiest back exercises that you can use to train your back muscles – be it home or in gym. You can do various dumbbell rows with either one arm or both arms. You can use them with deadlifts or back flyes also. They are easy to use and affordable also.


So, these were top 5 back exercises that you can use to build and train your back muscles. Remember, your whole body is supported by spine and muscles attached to it. Therefore, it is imperative to take good care of them and strengthen them by using these sets of equipment.