When considering what exercises to use, it’s obvious that we can perform many different movements to strengthen a target muscle or group of muscles; however for the sake of maximizing both time and energy some exercises are more efficient.
As a personal trainer I aim to get the most production in the shortest amount of time by utilizing exercises that produce the greatest amount of muscle involvement and stimulation, thus the greatest amount of benefit. When working the back, the exercises that produce the most muscle stimulation are:
Upper Back
Wide Grip Pull Ups
- Grab an overhead bar with both hands at least twice shoulder width, palms facing out.
- Pull yourself up focusing on pulling elbows toward sides until chin is over bar.
- Slowly lower body to start position and repeat pull up sequence fro desired number of repetitions.
Dumb-bell rows
- With a set of dumb-bells in hand, bend at waist keeping back straight.
- With elbows away from body and knuckles facing forward, squeeze lats together as you pull dumb-bells up toward shoulders.
- Slowly lower weight to starting position and repeat sequence for desired number of repetitions.
Rows can be done with a bar as well.
Reverse Dumb-bell Flys
- With a set of dumb-bells in hand, bend at waist keeping back straight.
- With palms facing each other, separate weights in a reverse fly motion until hands reach shoulder level.
- Slowly lower weight to starting position and repeat sequence for desired number of repetitions.
This exercise can be executed using the cable-cross machine as well
Lower back
Dead-lifts
- Bend at waist grasping a bar. Knees should be slightly bent and back should be straight.
- Slowly straighten up pulling weight with lower back until you reach a standing position.
- Slowly lower weight while keeping back straight by bend at waist until back is about parallel to the floor.
- Repeat sequence for desired number of repetitions.
This exercise can be executed with dumb-bells as well.
Supermans
- Lie on floor or mat on your stomach with body outstretched and arms at sides.
- Tighten hamstrings, glutes and erectors as you simultaneously lift chest and legs from the floor.
- Legs should be almost completely straight as you lift them from floor.
- Hold position for 3 to 5 seconds and release.
- Repeat sequence for desired number of repetitions.
There are of course a number of back exercises that can be performed. These are some the most effective exercises for targeting all muscles of the back. I do recommend adding other back exercises to your routine from time to time to keep your routine fresh and interesting.
To ensure safety, when performing exercises that involve bending over be sure to use proper technique and appropriate weight (not too heavy).
“Always bear in mind that your own resolution to succeed is more important than any other one thing.” –Abraham Lincoln
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