Within the world of fitness, one of the main goals is to have a body that works as well on the inside as it does on the outside, and this includes all parts of it. The back is one of the most important, because it gives the strength and support to exercise most muscles.
(Also read: The five exercises to strengthen the back)
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In that sense, it is worth having a back routine and work it periodically, so that the strength you gain is not lost, but it is not left behind either, because there are those who concentrate a lot on the biceps or the buttocks and forget this important part.
According to the specialized portal Sport and Life, it is not enough to train the most visible part of the back, but it must be done as a whole, which includes the rhomboids, trapezius, latissimus dorsi muscle, teres major muscle, and intraspinatus muscle.
So, these are five exercises that you can incorporate into your routine to have a strong and toned back:
1. Deadlift
This exercise is basic to work both the upper and lower back as well as the buttocks and legs. It is a very complete exercise that requires an impeccable execution and with the appropriate implements to avoid injuries.
However, this exercise does not require a lot of weight at first, so you should consult professional and qualified trainers to establish the weight according to the level of each one, as well as the repetitions.
2. Dominated
This is another classic exercise that, according to Sport and Life, should be in the routine of all those who exercise their body. This also allows you to work all the muscles of the back, in addition to exercising the biceps. There is also the option of concentrating only on the back, and for that it transforms into the pull upswhich require the palm of the hand to face forward.
(Also: The Back Pain Exercise You Can Do in the Office)
3. Incline Bench Barbell Row
“With this exercise we will focus on the upper back musculature and on a better muscular activation for its development”, affirms the specialized portal, which also ensures that this exercise allows the lower musculature to breathe, which has been extensively worked with the aforementioned exercises.
4. Pulldown
Although this exercise is very similar in function to pull-ups, in this case a cable machine is used. It is crucial, according to the experts, that the bar go down in front of the body, because doing it from behind can cause any type of shoulder injury.
(In context: The best exercises for good body posture)
5. Scapular pull-ups
This exercise is “ideal to close the back routine”, as the portal says that it is a variant of the traditional pull-ups, only that in this one it focuses on a very specific area of the back: the lower trapezius. “The key to performing this exercise correctly is to relax your shoulders and not bend your elbows,” says Deporte y Vida.
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