Target Your Entire Back With These Back Muscle Exercises

The majority of back muscle exercises are relatively simple to perform but will drain your energy quickly. For most people, actually doing proper middle back exercises, upper back exercises or any lower back exercise in such a manner as to see physical results is another thing altogether.

For almost everyone who wants to get big muscles and strong muscles you need to look objectively at your physique and determine what needs you have to improve to reach your body building and physique development goals.

One of the hardest areas to improve is your back. All back muscle exercises must recruit the maximum number of muscle fibers.

It shouldn't be hard to have a lean, muscular back and in fact it is very easy as long as you use proper exercises and perform them in a very specific manner.

It's common to see body builders and fitness enthusiasts alike that have good lean muscle size everywhere except on the back.

It's not because of neglecting to do back muscle exercises…it's due to performing the wrong ones in the incorrect manner.

Partially due to the fact that you can't see your back muscles while you are performing any middle back exercises, lower back exercise or upper back exercises is why you may not be able to focus clearly and see positive results.

Your back is made up of numerous different muscles that all need to be effectively stimulated with good back muscle exercises.

The primary job of your back muscles is to pull your arms back, down, and towards your body.

"All You Need Are Good Back Muscle Exercises"

If you want to have a complete lean and muscular body you can never neglect your back. You back makes up the largest muscle group in your upper body. For proper development, for both width and thickness, you must use a variety of exercises.

One key point to remember with any exercises is that you need to use lifting techniques that will allow you to use the maximum amount of weight on each of your while keeping strict form.

In addition, to make all of your exercises one hundred percent effective you need to start each of them by using your actual back muscles to initiate the lift.

upper back exercises

This is actually a little harder than you may think but it's a fact that almost everyone who does any middle back exercises or upper back exercises will begin with their arms and not their actual back muscles.

It's easy however to get past this problem while doing your back muscle exercises you just have to concentrate.

When you use your back muscles to start every set and every rep you should be able to move the weight a few inches before your arm starts to bend. Again, this technique just takes a little concentration put the payoffs are spectacular.

Now a lot of people think that you need to use wrist wraps during all back muscle exercises and a lot of people think that you should never use wrist wraps during any exercises period.

So what's the right answer? In short, it’s your own personal preference nothing more. If using wrist wraps seems to help you during your exercises then use them. If not, then don't.

Keep in mind, before getting into the actual best back muscle exercises below, you need to realize that it's critical when doing any that you perform each and every rep and set correctly.

If you don't, at the very least you will not receive the full benefit.

"Best Back Muscle Exercises"

The following are some of the best back muscle exercises that can indeed positively affect the development of your entire back.

Wide Grip Lat Pull-down:

This one is primarily used as one of your middle back exercises. With the wide grip lat pull-down you're able to change the width and position of your grip, which helps to target different muscles in your back.

To start using a pulldown machine, place your legs snugly under the kneepads of the lat-pulldown machine. Your feet should be flat on the floor. Grip the wide bar firmly with an over-hand grip.

Your hand position should almost be twice your shoulder width apart. Pull the bar until it touches the top of your chest, arching your back slightly. Focus on keeping your elbows directly below the bar.

Pause briefly with the bar in position at the top of your chest, then slowly let the bar raise to the starting position.

As with all lat-pulldown middle back exercises, be careful not to lean back too far and pull the weight down using body motion.

One-Arm Dumbbell Rows:

To perform one-arm dumbbell rows, you'll need a flat bench. This is another one of the very good middle back exercises and upper back exercises you can perform.

Begin with your right foot flat on the floor and your left knee resting on the bench. Then lean forward so that you are supporting the weight of your upper body with your left arm on the bench.

Your back should be flat, basically parallel with the floor. Pick up a dumbbell with your right hand. Your left arm should be locked at the elbow as to support the full weight of your upper body.

As you perform this exercise, look straight ahead instead of at the floor, in order to keep your back straight. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Try to concentrate on pulling your elbow back as far as it can go.

The dumbbell should end up roughly parallel with your torso.

Then slowly lower to the starting position and repeat. Complete the planned number of reps, then switch arms and repeat with the same instructions.

Barbell Back Rows:

This is one of the best ones you could ever do. You can use it as one of your middle back exercises, upper back exercises or lower back exercise because it will work your entire back.

With barbell back rows the above general information for one-arm dumbbell rows applies.

Bend your knees slightly and bend over bar with back straight. Grasp the bar with a wide overhand grip. Pull the bar to upper waist. Return until arms are extended and shoulders are stretched forward. Repeat.

Back Extensions:

This is an excellent lower back exercise. Lie face down on a back extension bench and lock your ankles in place, or hook them under the roller pad if a footrest is not available.

lower back exercise

Adjust your hips on the pads so that when you bend forward your back is perpendicular to the floor, but not rounded. Your hips should extend over the edge of the pad.

Fold your hands across your chest. Keeping your head in alignment with your spine lift your torso until your back is perpendicular to the floor. Lifting your torso higher than parallel is unnecessary and may place harmful stress on your back.

Reverse the technique to return to the start. After a few workouts, when this exercise becomes easier, hold a weight plate across your chest to increase resistance. Do not, however, place any weight on your head or neck or this could result in injury.

Seated Back Rows:

You'll have to use the V-handle grips. Sit down on the machine and grasp the cable V-handles.

Your legs should be slightly bent to minimize the stress on your lower back. Keep your back nice and straight throughout the entire motion and your head up.

Do not lean forward or backwards. Keep your body completely still. The only part of your body that will be moving is your arms. Let your arms extend forward until you feel a comfortable stretch on your back muscles, then pull the handle toward your abdomen.

Your arms should be traveling a few inches away from your sides as you do this. Allow the handles two to touch the lower portion of your ribs and your abdominal muscles. At this point finish the movement by squeezing your shoulder blades together.

Reverse this technique to return to the start. As you perform this middle back exercises keep your head and in-line with your upper body, do not poke your head forward. Exhale as you pull the weight towards your chest and inhale as you extend your arms.

Wide-Grip Pull-ups:

Wide-grip pull-ups are excellent for building up the width of your back.

This is a great exercise if you are indeed serious about building an amazing back, especially the upper portion of your back and as such is one of the best upper back exercises. Wide grip pull-ups will also hit other smaller back muscles.

Use a pronated grip just outside of shoulder width. Grip a chin-up bar and hang with your arms relaxed.

From the bottom, squeeze your lats and mid-back and pull up through your elbows.
Lean back slightly so you have a slight arch in your back.

Come up to a point where your chin is above the bar or where the top of your chest touches the bar. Squeeze and hold for a brief second, then lower yourself under control to a full-hang position.


Deadlifts will be used for other body parts besides your back but it is the best lower back exercise you can use to develop the muscles in your lower back.

Deadlifts like most other effective exercises need to be used with correct form. If you have poor form and/or use too much weight, you can get injured.

Start with your feet fairly close together and your shins a couple inches away from the bar. As you bend down, the shins will naturally drift forward and lightly touch the bar.

Place the bulk of the weight on your heels and hold your chest up. If your chest isn't up, chances are that your low back is rounded and at risk for injuries.

Take a deep breath, brace the abdominal and low back region, and drive your heels through the floor while simultaneously pulling back with the shoulders. Start off light and develop proper technique first.

"Summary Of Back Muscle Exercises"

A lean and muscular back is vital for an over-all good fitness or body building appearance.

Not only should you never neglect your back, you must use the proper back muscle exercises and use proper lifting techniques like those mentioned above, if you are to succeed.

More importantly, don't make the same mistake as so many others when trying to develop your back muscles and not use your actual muscles to initiate the lift of all of your back muscle exercises.

All of the exercises described above are the best you can perform for over-all strength and muscle development in your back, but even these will not work but if you don't do them properly.

Your results will depend to a certain extent on your genetics, bone structure, etc. But regardless you still can improve upon what you currently have if you perform your exercises in the proper manner.

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