Perform These 5 Back Training Exercises at Home to Strengthen and Strengthen Your Back!
1. Superman
The Superman exercise is an excellent starting point for building back strength. It targets the muscles of the lower back (aarncolson5458/how-to/5-exercises-to-strengthen-your-lower-back/”>lower-back pain) and helps improve posture. To perform this exercise, lie face down with your arms extended in front of you. Lift your chest, arms, and legs together off the ground, as if you were in a flying position. Hold for a few seconds and then lower. Repeat for a set of 12-15 reps.
![](https://mayhealthylifestyle.com/wp-content/uploads/superman.jpg)
2. Shelf
Although planks primarily work your core, they also engage your entire back, stabilizing and strengthening it. To do a plank, get into a push-up position with your weight on your forearms and toes. Keep your body in a straight line from head to toe, engaging your core and back muscles. Hold this for as long as possible, with the goal of gradually increasing your time.
3. Push-up hold
The push-up hold is an isometric exercise that targets your upper back and shoulders. Start in a push-up position, but instead of doing reps, hold the position with your arms fully extended. Focus on squeezing your shoulder blades to activate your upper back. Hold for 20-30 seconds and repeat for 3-4 sets.
4. Deadlift with barbell
Deadlifts are a classic exercise for building overall strength, and they mainly target your lower back and glutes. Hold a dumbbell in each hand with your feet shoulder-width apart. Keep your back straight and bend your hips and knees to lower the dumbbells to the floor. Then stand up straight and lift the dumbbells back to the starting position. Perform 3 sets of 8-10 reps.
![](https://mayhealthylifestyle.com/wp-content/uploads/deadlift.jpg)
5. Bird dog
The bird dog exercise helps improve balance and stability while strengthening your lower back and core. Start on your hands and knees in a tabletop position. Simultaneously extend your right arm forward and your left leg back, keeping your back straight. Hold for a few seconds and then return to the starting position. Repeat with the other arm and leg. Perform 10-12 reps per side for 2-3 sets.
Back training for the gym
Here are 5 back-strengthening exercises you can perform at the gym that can help strengthen and strengthen your back:
1. Pull up
Pull-ups are a compound exercise that primarily targets the latissimus dorsi (lats), the large muscles on the sides of your back. To perform this, hang from a pull-up bar with your palms facing you in an overhand grip and your hands slightly wider than shoulder-width apart. Engage your core and pull your body up until your chin is above the bar. Lower your body back down in a controlled manner. You can also perform this exercise at home if you have a pull-up bar. Aim for 3 sets of 6-8 reps.
2. Dumbbell squats
Dumbbell squats, a dynamic exercise, are excellent for strengthening the back and strengthening the spine. To get the benefits of aarncolson5458/fitness/muscle-gain/to-add-or-not-to-add-weights-whats-the-right-way-to-do-squats/”>dumbbell squats, go with the feet shoulder-width apart, with a dumbbell in each hand at shoulder height. Bend your knees and hips and lower your body as if you were sitting back in a chair. Keep your back straight, your chest up and your knees aligned with your toes. Push through your heels to return to a standing position. Repeat for desired reps.
![](https://mayhealthylifestyle.com/wp-content/uploads/weighted-squats.jpg)
3. Lat pull down
Vij says, “The lat pull-down machine is a great way to target and strengthen your lats.” To perform this exercise, sit at a lat pull-down machine and grasp the bar with hands wider than shoulder-width apart. Keep your chest up and pull the bar toward your chest while focusing on using your back muscles. Release the bar slowly. Aim for 3 sets of 10-12 reps.
4. Pull the straight arm cable down
Pulling the cable down with straight arms targets your lats and engages your entire back. It helps develop the width of your back muscles and improves the mind-muscle connection. To do this exercise, stand facing a high-pulley cable machine. Attach a straight rod or rope to the pulley. Grasp the bar or rope with an overhand grip, with arms fully extended. Take a step back to create tension. Without bending your arms, pull the bar or rope down in front of you while tightening your lats. Squeeze your shoulder blades together at the bottom of the movement and slowly release the bar. Perform 3 sets of 10-12 reps.
5. Weighted hyperextension
Vij says, “The weighted hyperextension exercise primarily targets the erector spinae muscles, which run along your spine and keep your spine strong. ” Position yourself on a hyperextension bench and brace your legs and hips. Cross your arms over your chest or hold a weight plate against your chest. Hinge at your hips, keep your back straight and lower your torso toward the floor. Keep your glutes and lower back engaged. Lift your torso back up so that it is in line with your legs, avoiding hyperextension at the top.
Add these exercises to your daily workout routine and it will reduce the risk of back or spine pain, stiffness and lack of mobility.
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