Understand And Determining The Best Set Of Back Exercises For A Stronger Back 

Understand And Determining The Best Set Of Back Exercises For A Stronger Back 

Backaches could make you very vulnerable, if you have ever encountered it in the past, you will know how difficult it could be to deal with it Every time you move your back muscles come into play. Meaning, if you are facing backache or you do face it quite frequently, it is affecting your life in every possible manner. A vulnerable back makes you a person who is very injury prone, a lot of athletes do face these problems. But the good thing is if you manage your back well complimented with good Back exercises and balanced food. You can save yourself from these persisting back problems. It can take time, but if you can strengthen your back it will not only assist you in the daily movements but also in other strength exercises. 

How to Create a Back Workout That Actually Works | STACK

Pre-Exercise Workout: 

To start off, a little bit of warp-up is very important. It’s basically an activity to activate your muscles in order to put them at work To warm up your body, you can do any exercise of liking which involves movement of your whole body. You can run on the treadmill, do a little bit of cardio or you can just do 2-3 moderate sets freestyle workouts such as push-ups, pull-ups and chin-ups. 

Resistance band pull: 

A resistance band can come very handy when it comes to Back exercises. Resistance band pull is a very good starter for back exercises. All you have to do is to hold the band by keeping your arms straight parallel to the ground. Then, you need to pull the band to your chest by moving your arms. You have to make sure the pressure should be on your mid-back section. There’s no need to do it at a faster pace, do it slowly by keeping the spine straight.  


Hyperextension is among one the most effective Back exercises, it targets muscles on the posterior part of your back. It also targets your core very effectively. To do this exercise, you will need an exercise ball. Take the ball and lie down with the abdomen touching the center of the ball. Then extend your arms by bending the waist. Raise your upper body towards the roof. By doing this, you have to make sure your feet are touching the floor and the pressure in on your core. 3-4 sets 10 repetitions will suffice. 

The Best Back Exercises to Build Your Best Back Ever

Lats pull down:

It’s a very convention exercise. You will find a machine with a resistance band in each and every gym, but that does not discount its effectiveness. It’s a very comprehensive exercise. You are required to pull the weight from above your head to the chest using the bar or a band. The exercise takes lats, biceps, and forearms into the play. Makes it a must do exercise. It should always be in the mix of your Back exercises. 

Reverse fly:

The exercise targets all the major back muscles including rhomboids and traps. The exercise also strengthens posture muscles.  To do this exercise, you need two dumbbells, take the weight which you think you can lift easily. Do no try to push extra weight, which can directly affect your posture. By taking a dumbbell in each hand, hinge forward at the waist and form 45 degree angle with the ground. Make sure your elbows are slightly bent and the pressure is on your core. 

You can always choose your set of Back exercises, but always make sure the exercises are comprehensive and targeting all the major back muscles. You do them consistently; you can have a stronger and a healthier back just within a few months.