6 Back Building Exercises

6 Back Building Exercises

Personal fitness is an important goal whether you are a professional athlete or just a fitness enthusiast. It is vital to exercise all parts of your body to improve total body strength and endurance. One of the most neglected areas which people tend to neglect is the back.  It is important to have back building exercises which help you to get a strong and muscular back.

Back building exercises are important not only for improving strength, but also for enhancing flexibility and mobility. It is vital that back building exercises be a part of your gym workout routine for attaining true physical fitness. In this article, we will discuss some of the best back building exercises which will give you a muscular, sculpted back.

6 Various Back Building Exercises

Hyperextension

Hyperextension

Lie straight on a glide board and place your hands against your lower back. Raise your upper body to its uppermost limit which will cause your back muscles to contract.

Hold this position for about 3 seconds and then release yourself from this position. For maximum benefits, do 2 sets of 6 to 8 repetitions of this exercise.

Row

In order to do this exercise, you need to grip a dumbbell in either hand and bend your knees and hips. Ensure that your torso is parallel to the floor.

Row

Extend your arms so that the dumbbells are at an arm’s distance and then move your hands and lift the dumbbell such that the muscles of your back contract. Hold this position for some seconds and then release yourself from this position. Do 6 to 8 repetitions in 2 sets to get the optimal benefits from this exercise.

Shoulder Shrug

This exercise ensures that your back and shoulder muscles are exercised. In order to do this exercise, stand straight and try to shrug your shoulders in such a way that the shoulder moves upwards.

Shoulder Shrug

This exercise guarantees that the back muscles are well exercised. The shoulder shrug is a simple, but effective exercise.

Rack Pack

To do this exercise, set a barbell at the level of your knee on the rack and hold onto the top of the barbell with your hands in an overhand grip. Then you need to lift the barbell off the rack, while keeping your upper body straight. You need to ensure that you do about 6 to 8  repetitions of this exercise to get maximum benefit.

Rack Pack

Pull Up

In order to perform this exercise, you need a pull up bar. Hold the pull up bar with either hand in a firm and solid grip.  Now, lift yourself by your arms such that your chest touches the pull up bar.

Hold this position for about 20 seconds. Then lower yourself to the original starting position. This is one repetition. Do about 6 to 8 repetitions in 2 sets in order to gain good results.

Pull Ups

Middle Back Stretch

Stand with your feet shoulder width apart and your hands on your hips. Twist your waist until you feel a stretch. Hold this position for 10 to 15 seconds. Then you must switch to the other side.  This is a good exercise for building your back muscles.

Middle Back Stretch