By reinforcing the back muscles, you are providing a fundamental support structure for the rest of your body. This, in turn, helps to prevent injuries and ensures optimal physical performance. Therefore, it is imperative to include a back-focused workout as part of your fitness routine to achieve a well-rounded and robust body framework.
Lats (latissimus dorsi) exercices
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Lat pull-down
The lat pull-down is a popular exercise found in most gyms worldwide. This exercise is great for building back muscles and increasing strength. It is easy to learn and is typically performed in moderate to high reps, with 8-12 reps per set being the norm. If your grip strength is weak, wear wrist straps to help. I typically begin my workout with a warm-up set of 25 repetitions. Then, I increase the weight to a level where I can perform 15 reps and continue to add weight until I can only do a maximum of 8 repetitions. After the warm-up set, with each increase in weight, I aim to do 1 set X 15 reps, 1 set of 12 reps, 1 set of 10 reps, and one final set of 8 reps.
Lat pull-down exercise video demonstration
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V-bar pull-up
The V-bar pull-up is a bodyweight exercise performed with a V-bar handle placed on top of a straight bar. After the lat pull-down exercise, I am well warmed up, so I can jump straight into the v-bar pull-up exercise for four sets with as many reps as my body weight allows me, usually between 6 to 8 reps.
V-bar pull-up video demonstration
Middle back exercises
One-Arm Dumbbell Row
The one-arm dumbbell row exercise effectively increases muscle fiber recruitment and promotes growth potential by lifting heavier weights. Proper execution of this exercise strengthens the back, shoulders, upper arms, and core. Each well-performed set contributes to developing a stronger musculoskeletal system and improved overall fitness. I usually start warming up with a low-weight dumbbell and 15-20 reps for the first set, and I continue with a heavier dumbbell for 3 more sets of 8-12 reps.
One-Arm Dumbbell Row video demonstration
Back extension
The following exercise, commonly referred to as hyperextensions, serves to enhance the strength of the muscles in the lower back region, including the erector spinae, which provides support to the lower spine. Moreover, back extensions also target the muscles located in the hips, butt, and shoulders. In the event of experiencing low back pain, performing back extension exercises may provide a sense of relief. I usually perform four sets, aiming for maximum reps in each set.
