The back muscle is considered the most important muscle in the human body, and it is also the second largest muscle in the body in terms of size, so many athletes are interested in knowing what are the best back exercises? Because of its special importance because it is called the balance of the body.
Some people may think from the name of the back muscle that it is only one muscle, but it is not so. Rather, there is a large and enormous amount of muscle masses in the back area that require many different back exercises to be performed to strengthen all of these muscles, so we will learn together in the following lines the most important back exercises.
Best back exercises
We will explain the most important exercises to strengthen the back muscles using a back exercise device :
1- Overhead pull-up exercise with a narrow grip
This exercise is performed by holding the overhead pull-up ruler with a narrow grip and then pulling it slowly towards the chest area before it touches the chest a short distance and then returns to the starting point. This exercise is considered very beneficial for the back muscles and specifically targets the triceps area.
2- Deadlift exercise
Many athletes consider it one of the most beneficial back strengthening exercises ever, because it does not only target the back area, but also works on many parts of the back body, making them work together as if they were one muscle. In order to get the greatest benefit from this exercise, you must squeeze your shoulders next to each other. each other.
3- Barbell rowing exercise
Many of us dream of having back muscles that are harmonious in size and appearance, so the rowing exercise is one of the most important exercises for tightening the back. It also enables you to lift heavy weights to ultimately obtain toned and drawn back muscles.
4- T-bar exercise
This exercise is considered one of the strongest lower back exercises and the easiest to do, but the most important thing in this exercise and in order to get the most benefit from it for the lower back area is to keep your back straight during the exercise.
5- Ground pull with cable
This exercise is based on highlighting, exposing and strengthening the back and shoulder muscles. It is considered a treatment for those who suffer from a curved shoulder because it helps to modify this curvature. While pulling the cable, you must make it reach the waist area in order to get good results.
Back exercises for women
Every athletic woman aspires to have sculpted back muscles that give her an attractive appearance and increase her self-confidence, so we have listed the best back exercises for women in the following lines:
The first exercise: This exercise is performed using light-weight dumbbells in order to be able to perform this exercise correctly. Stand sideways with the head lowered toward the ground and the buttocks backward. The first step is to extend the hands down and then begin to raise them to the side like a pigeon flapping, but slowly. Until the arms are in line with the shoulders, then return to the starting point down and repeat this exercise for three sets individually.
The second exercise: This exercise is performed using light-weight dumbbells. Stand sideways in front of a mirror to see if you are performing the exercise well. Lower your head toward the ground with your arms down as in the first exercise, then raise your forearms up toward your waist area and return again. Another down. Repeat this exercise for three sets.
The third exercise: Rest on the ground on the palms and knees, then start raising the right foot in a straight line backwards and with the left hand forward until your entire body takes a straight line, then switch with the left foot and the right hand. Repeat the exercise in two sets alone.
Fourth exercise: Lie on your stomach and place your hands sideways and backwards, aligned with your thighs, then raise your chest up and your feet up and hold this position for several seconds, then return to the starting position and repeat the exercise several times.
Back exercises at home
● Stretching from the knee to the chest
This exercise is performed by lying on the back with the knees bent and leaving the feet flat on the ground. (1) We pull the foot up from the knee with the hands and make it press the chest. (2) Dry the abdominal muscles and keep the spine on the ground. We remain in this position for a while. 4 seconds, then we return to the starting point. (3) We return to the starting point and then repeat the same movement, but this time with the legs at the same time. (4) Each stretching or stretching movement is repeated three times, and the stretching and stretching exercise is performed once in the morning and once in the evening. .
● Stretch and lengthen the lower back in a circular manner
This exercise is one of the exercises for lower back pain. You lie on your back with your knees bent and leave your feet flat on the floor. (1) Keep your shoulders fixed on the floor without moving, then we turn your knees while they are bent to one side only. (2) Keep your This position is for 10 seconds and then returns to the starting position. (3) This exercise is repeated once in the morning and again in the evening.
What is the importance of back exercises?
The importance of doing back exercises is represented in the following lines:
● Strengthening the back muscles gives the entire body good strength, as it is considered the most important muscle in the body.
● If you have a strong back muscle, this enhances the strength of the rest of the body’s muscles as well.
● A strong back muscle gives you great stability while doing back exercises and any other exercises.
● Feeling fit, self-confident, and having an ideal body shape.
Benefits of back exercises
The most important benefits of back strengthening exercises are:
Reducing pain: Many people suffer from the problem of feeling severe pain in the lower back, which may turn their lives into hell. This is because they do not practice any type of back strengthening exercises, but if lower back pain exercises are performed correctly, this will quickly disappear. Feeling pain at all.
- Body fitness: Many men are looking to have a harmonious, athletic appearance in addition to increasing their level of physical fitness. It is natural that there are many men seeking to have sculpted back muscles that take the shape of the letter V, but this comes through continuing to practice back exercises. in a regular manner.
- Promoting body health: There is no doubt that practicing back-strengthening exercises works to strengthen the joints and raise the level of immunity. It also preserves the body and protects it from many diseases.
Read more about:
Kegel exercises and their benefits for men and women