Back Muscles Workout: Benefits, Deadlifts (Updated Guide)

If you’ve ever gone through pain in your back, you know how throbbing and miserable it can be. Whether you are walking, standing, lifting your hands, or sitting, with every movement the back is engaged either directly or indirectly, so if you have severe pain in your back it’s mean you are completely down and out.

Workout for your back muscles can prevent these types of pain and hurts and ensure that your whole body works efficiently, both during workouts and during day-to-day movements.

The Benefits of Back Muscles Workout

Apart from relieving your back pain, building up your back muscles have many other benefits as well. So, before we move on to back muscles workout, let’s quickly look at some of its benefits.

Back Muscles Workouts Will Fix Your Posture

If you spent most of your time or half of your day over a desk and playing with a keyboard, your body posture might not be perfect. Sitting on a desk and working for hours creates a muscle imbalance, which can be the cause of round shoulders and pain in the upper back. Back muscles workout, can fix your posture.

Back Muscles Workout to get V-Shape Physique

The desire for a V-shape look and physique is one of the most popular demands in the Men’s Health. Working on your back muscles will help you earn that desirable V-shaped look.

Back Muscles Workout will reduce back pain

By working out for your spine, shoulders and core, the back muscles exercise below will build up your back and reduce the back pain to a great extent.

With the overabundance of back muscles exercises out there, you can be confused regarding what to do — especially if you’re a beginner. With that in mind, we have compiled a list of the best back muscles workout for you:

Deadlifts

We will start with one of the most known and popular back exercise ‘The Deadlifts’. Not many know that Deadlifts are great for toning your back muscles.

The deadlift, just like the squats, involves your whole body to lift the weight off the floor, and the back muscles are important in this lifting task. Keep in mind, that Deadlifts demands your 100% so be cautious.

Pull-Up

The pull-up is a basic workout that can help in strengthen your back. Moreover, pull-ups are also useful for athletes who want to include some intense workout in their routine such as kipping.

The pull-ups strengthen your back muscles and upper body and many experts refer pull-ups as the vital workout to increase your overall body strength.

Pull-ups do not require any specific amount of weight or any particular machine. And you can include pull-ups into your daily routine or in any program easily.

As you progress, with the time, you can increase the number of sets of pull-ups and you can add weight as well. But if your newbie we will recommend going without weights initially.

Lat pull-down

This lat pull-down exercise is performed by using a machine, so hopefully, you can find the one at your gym or fitness center. The workout is almost similar to pull-ups.

In Lat Pull-down you’re pulling the weight down till your chest from your head without using gravity. When performing this workout you can lose your balance and posture so be careful. You can perform this back muscle workout either in a sitting position or in standing position.

You must read:

Best workout Machines

Sumo Deadlift

The sumo deadlift is as effective as the traditional deadlift. In Sumo deadlifts, you will have to use a wide stance (almost 2 times wider than your shoulder width).

This wider stance will shorten the range of motion and will keep your torso in a straight position. Consequently, it will reduce the amount of power on the back.

Looks simple right? But don’t think that Sumo Deadlifts are simpler than the traditional Deadlifts in any way.

Yes, we agree that in Sumo Deadlifts range of motion is less but it is hard in the quads.

Single-Arm Dumbbell Row

The single-arm dumbbell row is an effective back muscle workout and widely used to increase the strength of the upper back. Additionally, it also increases the strength of your arms and grip.

Using a single arm allows you to focus on the traps, lats, and other muscles on your back muscles.

We will recommend you to use dumbbells not barbells because it will prevent you from depending on a single side of your body and you can work out on your whole body.

You can perform one-arm dumbbell row in higher loads and with higher volumes than any other row variations, which also makes it helpful for increasing back, arm and grip strength.

In The End

A well-designed back muscles workout requires a combination of all exercises to strengthen all the major muscles of your whole back.

Don’t expect results in a few days, it is all about consistency.