Introduction

According to Bharat Bhise, most male health magazines don’t shoot models from the back and there’s a good reason for that. The back muscles are often ignored in favor of muscles on your arms, chest, and abs. However, strong back muscles can fix your posture, reduce injuries and bring many more benefits. Let’s check out a few back exercises that build muscle.

The Exercises

  1. Barbell Deadlift – The barbell deadlift is full of compound movements that target muscles on your back, shoulders, legs, and arms. Get into the squatting position and grab a barbell. Make sure that your hands are shoulder-width apart and keep your chest up. Look straight ahead as you pull back your shoulders and lift the bar. Keep the bar in close proximity to your body and take the weight on your heels as you go up. When you lift to thigh level, you can pause and return back to the starting position.
  1. Pull-Up – If you want that poster-perfect V-shape physique, pull-ups are the best back exercises for you. Get on a pull-up station or a bench with a knee bent on the pull-up station and one hand resting on the bench. Keep your palms away from you and they should be fully extended. With your hands shoulder-width apart, grab a dumbbell with one hand and pull it up towards your hips while squeezing together your shoulder blades. Lower slowly to the start position with the help of your back muscles.
  1. Barbell Bent-Over Row – Working with dumbbells and barbells have their limits and they aren’t able to target the middle, lower traps, and rhomboid muscles properly. That’s where the barbell bent-over row comes in. Grab the overhand grips of a barbell and make sure to keep your hands shoulder-width apart.

Keep your legs bent at a slight angle and your back perfectly straight. Bend your upper body in this position till it gets perpendicular to the floor. Next, pull yourself upwards with the lower part of your chest. Rest for a second at the topmost position and return back slowly to the starting position.

  1. Lat pulldowns – Lat muscles are one of the most difficult to build. With lat pulldowns, you’ll be able to target these muscles and make substantial gains consistently. Stick to the form and lat pulldowns would always bring results. Kneel down in front of a cable machine and face away from it. Grab the bars with your palms facing away from you and as always, keep them shoulder-width apart.

Next, lean back slightly while you push out your chest and pull the bar down to your chest. After that, return to the start position slowly. While you repeat this exercise, make sure to keep your torso static at all times.

Conclusion

Bharat Bhise suggests that you include the above-mentioned back exercises in your workout routine to gain more muscles on your back and shoulders. More back muscles help you edge closer to that V-shape physique and also minimize back pain as you age.