Here Are the Most Effective Exercises to Strengthen the
Back Muscles

Here are the most effective exercises to strengthen the back. They are basic back exercises that may be performed at almost all training facilities. Since the back is composed of various muscle groups, it important that each group is trained properly in order to get the best possible results.

These exercises to strengthen the back involve the use of free weights and back exercise machines.

The best way to train any muscle group is to firstly examine the muscle's action/ function and then select exercises that duplicate those actions/ functions. By doing so you maximise the number of muscle fibres being worked and therefore, can get the best results from every workout you perform.

Here are the best exercises to strengthen the back:

• Deadlift
• Seated row
• Chins
• Lat pulldown
• Barbell row
• Pullover
• Hyperextension

The main problem with most compound (more than one joint involved) back exercises is the fact that they involve the arms, which are a synergist (assisting) muscle group, in performing the exercises.

Unfortunately, the arms are a 'weak link' in the back exercises because they can often fail before the back muscles get worked thoroughly. For example, the forearms, which control grip strength, often give out before the back does.

'Figure 8' or 'Eye and Tail' straps may be used to help overcome the forearm weakness.

When performing any compound back exercises it is a good idea to emphasise using a close, underhand grip. This allows the biceps to be placed in a more favourable position and also allows the back muscles to work through a longer range of motion. Working through a longer range of motion means that a greater number of muscle fibres may be worked.

This doesn't mean that a wide grip should not be used as well. Since one of the primary actions of the lats is adduction of the humerus, which means moving the upper arm towards the midline of the body, performing wide grip movements for either chins or lat pulldowns in a workout is also beneficial.

Lat pulldowns behind the head should be avoided because of the stress this exercise places on the shoulder joint and the cervical vertebrae.

When performing most back exercises the rib cage tends to expand during the lifting phase of the movement. As a result, it is best to change the breathing technique on these exercises. This means, during the lifting phase of the movement breathe in as opposed to breathe out, which is the standard way to breathe on most exercises. There are several back and shoulder exercises where this breathing exception rule applies.

The pullover is a great exercise to include in back workout for several reasons. Firstly, it stretches the lats against resistance, which means that more muscle fibres get broken down and this stimulates more muscle growth. Also, is avoids the weak link, which is present in most back exercises (arms) because it is an isolation (single joint) exercise.

If you would like to find out how to perform all the exercises to strengthen the back correctly, get copy of the e-book, Weight Lifting For Absolute Beginners. For more information about it, Click Here!

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