Top Back Exercises Recommended by a Personal Trainer

Do you know how a strong, well-defined back can not only enhance your looks but also improve your overall health? A robust back does more than just make you look good; it plays a crucial role in supporting your spine, improving posture, and making everyday tasks easier. Plus, it helps combat common issues like back pain and stiffness.

That’s why incorporating regular back exercises into your fitness routine is essential, especially if you spend hours sitting at a desk or hunching over a computer. If you train your back muscles well, it will also be helpful in performing other exercises well, such as lifting heavier weights.

Now, if you are curious about the benefits of back exercises and want to learn which are the most effective ones, then this blog is for you. Here, we have curated a list of top back exercises recommended by personal trainers. 

Keep reading to optimize your workout routine and achieve a stronger, healthier back. 

Benefits of Back Exercises

Let’s look at some of the benefits that you will get by doing back exercises. 

• A More Balanced Body

A strong back is essential for creating a well-balanced body, as it supports your chest and core, enhancing both function and appearance. Your abdominals and back work together to stabilize your spine, making it crucial to focus on your mid and lower back for overall health and stability.

• A Strong Back Helps You Be Stronger Everywhere

Back muscles support your shoulders and increase your physical strength during any upper-body activities. If you train your traps, lats, and other back muscles, it will help you in doing complex activities like the bench press. 

• Stronger Back, Better Posture

Regular back exercises strengthen the muscles that support your spine, helping you maintain good posture. This not only makes you look more confident but also reduces the risk of having back pain and other posture-related issues.

• The V-Taper

Back exercises are very important if you want to develop a V-shaped torso. A strong back will help you create the desired V-shape as it strengthens the upper and mid-back. So, your back training gives you a stunning physique.

Top Back Exercises to Try

Now, let’s have a look at the top back exercises recommended by personal trainers that you must include in your daily workout routine.

1. Resistance band pull-apart

Why to do it?

The resistance band pull-apart is a great exercise if you are a beginner. This exercise targets your upper back muscles like the rhomboids, rear deltoids, and trapezius. It also improves your shoulder health as it strengthens the stabilizer muscles around your shoulders.

How to do it?

• Stand with your arms extended and hold a resistance band taut in front of you. 
• Keep the band parallel to the floor. 
• Move your arms out to the sides and pull the band to your chest. 
• Squeeze your shoulder blades together. 
• Keep your spine neutral. 
• Return to the starting position. 
• Start with 1–3 sets of 8–12 reps.

2. Lat Pulldown

Why to do it?

The lat pulldown is one the best back exercises to build a strong back as it strengthens your latissimus dorsi, trapezius, rotator cuff, posterior deltoids, rhomboids, biceps, and forearms.

How to do it?

• If you are doing it in a machine, then position the pad in a way that it touches your thighs. 
• Stand up and grab the bar with your hands spreading wider than shoulder-width apart.
• Then, sit back down. 
• Pull the bar down toward your chest and bend your elbows. 
• Point them toward the floor. 
• Engage your upper and mid-back throughout the exercise 
• Keep your torso straight, and don’t lean back. 
• Start with 1–3 sets of 8–12 reps.

Read Also: Eat Right, Train Hard: What to Eat Before and After Your Workout

3. Back Extension

Why to do it?

This exercise is an excellent one for a beginner. Back extensions strengthen your entire posterior chain including the back side of your body.

How to do it?

• Lie facedown and keep your abdomen at the centre of an exercise ball. 
• Press your feet into the floor behind you to stay balanced.
• You can also position your feet against a wall for more support. 
• Extend your arms overhead and keep them in line with your ears. 
• Bend at your waist and bring your body down toward the floor. 
• Raise your upper body and arms slowly until your shoulders are above hip height. 
• Engage your core and glutes, and keep the feet on the floor. 
• Pause for a while at the top, then slowly lower down your body. 
• Start with 1–3 sets of 8–12 reps.

4. Suspended Row

Why to do it?

The suspended row is a versatile exercise that uses your body weight to challenge your balance. Suitable for all levels of fitness, it requires a TRX or suspension trainer.  It targets your latissimus dorsi, trapezius, and rhomboids while also strengthening your core, shoulders, and biceps.

How to do it?

• Grab the TRX handles and walk under them.
• Then, extend your arms to form a tabletop position. 
• Keep your back straight and elbows close to your sides.
• Then, pull yourself up toward the ceiling. 
• Finally, extend your arms and return to the starting position. 
• Start with 1–3 sets of 8–12 reps.

5. Wood Chop

Why to do it?

The wood chop is a great back exercise if you want to have full-body movement. This exercise targets your core, arms, and back. To do this exercise, use a dumbbell or medicine ball and start with 10 pounds. It strengthens your core muscles, like the obliques and transversus abdominis. 

How to do it?

• Hold a dumbbell or medicine ball with both hands.
• Hold the ball overhead with your arms straight. 
• Then, rotate your hips to the left.
• Bring the weight down to the outside of your left knee in a sweeping movement. 
• Then, twist your back to the right and bring the weight back above the right side of your head. 
• Start with 1–3 sets of 8–12 reps on each side.

6. Good Morning

Why to do it?

The good morning exercise is great for strengthening your lower back as it targets glutes, hamstrings, erector spine, and upper back muscles. It’s best to start this exercise without any weight and make your posture right before adding a barbell. 

How to do it?

• If you are using weight, put the barbell on your shoulders behind your head.
• Then, position your feet away from your shoulder. 
• Soften your knees, hinge at your hips, and lower your torso until it is parallel to the floor. 
• Keep your back straight all the while. 
• Finally, push through your feet and return to the starting position.  
• Start with 1–3 sets of 8–12 reps.

7. Barbell Deadlift

Why to do it?

The barbell deadlift is a very good compound exercise. To perform this exercise, you need to move multiple muscles simultaneously. It also engages the entire back side of your body and is an excellent full-body workout. This exercise strengthens your erector spine, hamstrings, glutes, and shoulder stabilizers. 

How to do it?

• Stand and keep your shoulder apart behind a barbell. 
• Keep your chest lifted and hinge at your hips while holding the bar with both hands. 
• Bend your knees a little.
• Maintain a straight back and push through your feet to stand up. 
• Again, bend your knees and push your hips to keep the barbell back to the floor.
• Start with 1–3 sets of 8–12 reps.

Read Also: How To Start Working Out After A Long Break

8. Superman

Why to do it?

The Superman exercise might seem simple at first glance, but it can be surprisingly challenging when you actually try it. It’s an excellent choice for strengthening your lower back, especially when you don’t have any equipment. This exercise targets your erector spinae, shoulders, glutes, hamstrings, upper back, and arms.

How to do it?

• First, lie face down on the floor. 
• Then, extend your arms overhead. 
• Use your core and glutes, and lift your upper and lower body off the floor. 
• Do not strain your body.
• Pause for a second at the top
• Finally, return to the starting position. 
• Start with 1–3 sets of 8–12 reps.

Conclusion 

A strong and well-toned back will give you a good posture and increase the overall strength of your body. Incorporating the right back exercises into your routine is key to reaping these benefits. From lat pulldowns to barbell deadlifts, each exercise has its own unique benefits, as all of them target different muscles to increase overall strength and stability. 

But let’s not forget that consistency is crucial—by sticking to a regular workout routine and performing these top back exercises recommended by personal trainers, you can achieve the strong, toned back you’ve always wanted. 

Get personalized guidance and support from expert personal trainers at Mobile Trainers. Start building a stronger, healthier back today!

FAQs

1. Can I perform a back workout every day?

Performing a back workout every day is not recommended. Just like any other muscle group, your back muscles need some time to recover and repair after intense exercise. Overtraining them can lead to muscle fatigue and significantly increase the risk of injury. You will also increase the risk of injury to your back muscles. 

2. Which back exercise should I do first?

You should perform the Bent-arm barbell pullover exercise first. This move is excellent for beginners as it helps activate back muscles effectively. Pulling a barbell during this exercise stretches your entire upper body, with a particular focus on your lats. Also, it is a good warm-up exercise to get your back muscles ready for heavy lat pull-downs and bent rows.

3. What is the most effective back exercise?

The barbell deadlift is one of the most effective exercises for your back muscles. It simultaneously targets your traps, lats, and lower back, making it a comprehensive move for building strength in these areas. Its ability to engage multiple muscle groups at once makes it an exceptionally effective exercise.