Back training helps to strengthen the back muscles, improve posture and stabilize the spine, being divided into muscle groups that you want to work on, and should be recommended by the physical education professional according to the person’s goals.
Therefore, exercises that work the upper back, middle and lower back can be recommended, which can be done in 3 sets of 10 to 12 repetitions, or according to the instructor’s guidance.
However, for results to be achieved, training must be done intensely and respecting the necessary guidelines regarding series of repetitions and pauses. In addition to hydration and a healthy, balanced diet, which should be guided by the nutritionist according to the objective.
12 exercises for back training
The best exercises for back training are:
1. Front pull
In the front pull, also known as pulley front, the exercise is done sitting facing the machine. Then, hold the handle and bring the bar towards your chest. For the movement to be done correctly, the torso must remain still and the abdomen contracted throughout the exercise. Understand better how to do the front pull.
The front pull mainly works the middle back muscle, called the latissimus dorsi.
2. Articulated pulley
The articulated pulley is done sitting down, with your face facing the machine and your spine straight. Then, pulling on the hand supports, you must move the arms in an upward and downward direction to open and close the arms.
The movement of this exercise works all the muscles of the back, but mainly the one that goes in the middle to the end, called the latissimus dorsi, and the definition of this exercise will be more focused on the lower back.
3. Bent over row
To perform the bent-over row, the person must lean their torso forward a little and hold the bar with their hands at a distance slightly away from the shoulder line. Then start the movement by flexing your elbows, bringing the bar towards your abdomen and then returning to the starting position, controlling the movement.
This exercise is recommended to work the muscles in the middle and lateral back, called the middle trapezius, infraspinatus and latissimus dorsi.
4. Wheelie paddling
To do the cavalinho row, it is important that the bar is properly supported, and it is also recommended to use a triangle-shaped handle, if the bar is not T-shaped, to ensure greater stability to perform the movement and work improve your back muscles.
After supporting the bar and holding the handle, you should bend your knees a little and lean your back forward, keeping your abdomen active throughout the exercise. Then, you must pull the bar towards your chest, feeling your shoulder blades close, and return to the starting position. To make movement a little more difficult and work your muscles more, you can add weight to the bar.
5. High row
The high row must be done holding a bar and the hands can be positioned closer together or further apart, a little further away from the shoulder line, according to the recommendation of the physical education professional and the muscle to be worked with greater emphasis.
After holding the bar and positioning your hands, you must pull the bar upwards, towards your chin, then return to the starting position and repeat the movement. As an alternative to the barbell, you can do this exercise on the pulley with a straight bar.
6. Single-leg row
The unilateral row is an exercise that also helps to strengthen the back muscles, especially the latissimus dorsi and trapezius, as well as working the deltoid, which is the muscle located in the shoulder region.
To do this exercise, you must rest your knee and hand on the same side on a bench. With the other, you must hold the dumbbell and, with your torso stabilized and your abdomen activated, pull the dumbbell upwards by flexing your elbow. After performing the repetitions on one side, you must do the same thing on the other side.
As an alternative to the bench, you can lean on a higher surface, place one leg in front of the other and perform the movement.
7. Pullover polia
The pulley pullover is an exercise that can be included in your back training, as it works the latissimus dorsi. To do this exercise, you must position a straight bar at the top of the equipment that contains the pulleys, move away a little, lean your torso a little and pull the bar towards your body, feeling your shoulder blades close.
8. Reverse fly
To do this exercise, the person must sit facing the machine, with their chest against the bench, and hold the equipment bars, keeping their arms straight. Then, open your arms until you feel your back muscles contracting and then return to the starting position.
The muscles worked in the reverse fly are those from the neck to the middle of the back, called the rhomboid, posterior deltoid and lower trapezius.
9. Pull-ups
The chin-up is a great exercise for the back and biceps, and can be done with an open or closed grip. To do this exercise, you must position yourself on the bar and, keeping your abdomen contracted, and activating the muscles in your back and arms, push up. Initially, you may need help from another person to position yourself on the bar and/or to perform more repetitions.
10. Graviton pull
The graviton pull-down is an alternative to the fixed bar, as it is done on equipment, making movement easier. To do this exercise, you must place your knees on the support of the graviton, position your hands on the equipment, which can be with a more open or closed grip, and force yourself to rise, returning to the starting position and repeating the movement.
11. Low row
The low row is done on the machine in a seated position and helps to strengthen mainly the scapular muscles in the upper back, in addition to the biceps and elbows. See other benefits of rowing.
To do this exercise, you must adjust the weight on the device and place the safety pin. Then, sit on the machine bench, with your feet supported on the machine, knees slightly bent, back straight and abdomen contracted. Pull the strap backwards, towards the lower part of your belly, trying to bring your shoulder blades together. Return to the starting position until your entire arm is stretched.
12. Plank
The plank can be done in several ways, but the most common is done on your stomach, leaning on your elbows and feet. The muscle worked in this exercise is the complete trapezius, which starts at the neck and goes to the middle of the back. .
In addition to strengthening your muscles, the plank can also alleviate lower back pain and works the entire abdomen. Check out other board types.
Care when doing back training
Some precautions are important when training on your back, such as maintaining the correct position when performing the exercise and using the amount of weight from the dumbbells or bar recommended by the physical education professional, in order to avoid overload or muscle injuries.
Furthermore, it is also important to always consult a general practitioner or cardiologist before starting any type of physical exercise, to assess your general health and cardiovascular system.
Make an appointment with a cardiologist in the nearest region:
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