Thinking of entering a triathlon? Here’s everything you need to know...
Looking at improving your posture and making everyday activity a whole lot easier all while sculpting some killer back muscles?
Then you’re going to need to add these 5 back strengthening exercises to your back day workout.
It's time for a serious back muscle workout.
Bent-Over Barbell Rows
While this exercise can be done with dumbbells, using a barbell means you can add more weight and really work those back muscles.
And what does more load mean?
You guessed it. More gains.
This exercise is great for building, well… pretty much your whole back. Done properly and you will begin to see growth in the middle and lower traps, your rhomboids, your upper traps, your rear delts and your rotator cuff muscles. Convinced yet?
Just make sure you’re using correct form and not overloading the bar! We would recommend using an overhand grip and squeezing your shoulder blades together at the top to really engage those back muscles.
Arguably one of the best exercises for sculpting a muscular back and achieving that sort after V-shaped torso - pull-ups are a back day essential!
If you’re not quite at the pull-up stage yet, don’t worry!
While pull-ups might be the best when it comes to building those lats, lat pulldowns are a great way to build initial strength in those muscles and get you ready for the pull-up.
When you think of back exercises, the deadlift is probably not the first thing that comes to mind. However, the deadlift is one of the best free weight back exercises there is.
The movement requires engaging your back muscles, from your rhomboids to your erector spinae, in order to prevent any injury.
Not to mention it is a great compound movement that challenges your whole body – great for if you’re looking for a killer resistance workout when you’re short on time.
Seated Cable Rows
Seated cable rows are a great exercise for building upper back strength, no matter what level you’re at with your training.
Keep the movement slow and controlled and, for extra gains, pause for a moment as you retract your scapula.
By increasing time under tension, you’re helping to increase muscular strength. This will, in turn, benefit you when it comes to other upper body exercises, such as the bench press.
An excellent full body challenge, the renegade row really isn’t for the faint-hearted.
Keep the movement slow and controlled and retract your scapula as you pull the dumbbell upwards towards your chest, keeping your elbow tucked in through the movement. This will really help to challenge those lats (as well as your abs and glutes).
Add this workout into your next HIIT circuit to feel the burn.
Bookmark this article and add some of these exercises to your back workouts to really work those back muscles.
What are your go-to exercises in your back workout routine?
Let us know in the comments below.