Fitness: How To Build A Strong Back
Our backs is one of the biggest group muscles in our body, therefore making it stronger has many benefits. When you build a strong back you are strengthening the spine and neck which helps you improve your posture, prevent injuries, and of course, it makes your back look better and a bigger stronger back will make your waist look smaller.
Luckily, there are hundreds of exercises that will help you build a strong sexy back:
- Pull Ups: I know it sounds easier than it is to do them (especially for my ladies) but there’s not a better feeling than being able to pick yourself up. If you do not have the strength to do it, no worries, most gyms have the seat so you can do assistant pull ups and that will help you start. Also, pull ups help you trigger different parts of your back depending on how you do them.
- Deadlift: A personal favorite because it literally workouts your entire body. You’ll need a pair of dumb bells or a bar. To perform you want to stand feet hip width apart and bend your hips back. Your hands should be right outside your knees. While keeping your back flat, extend your hips and stand up while pulling the bar with you. Your knees should not pass your toes.
- Rows: You can use an incline bench or use your own body. Your back should be on a 45 degree angle. With your chest up, draw your shoulder blades back and together as you row the weights to your sides.
- Lat Pull downs: You can position your hands for different grips. For wider lats, you want grab the bar with a wider distance than shoulder width; for a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width. Then you want to bring the bar down to your chest as you breathe out. Your upper torso remains still and only your arms will be moving.
Remember to concentrate on squeezing your back muscles you are performing these exercises. And as usual, you should consult your doctor before you start doing them.
