5 Best Exercises to Strengthen Your Back Muscles




Strength from the upper body basically originates from the back muscles as the main source. It’s barely hard to perform any task whenever the back has a problem. This can be seen in most individuals who have a problem with their spine as they can actually not even do a simple task. Apparently, a large population both in the US and the UK often engage in other physical activities that strengthen other body parts except the back.

However, they are not to blame for this simply because, back exercises are rarely areas of concern by various fitness centers since most individuals are majorly concerned about building their arms and chest muscles. This article informs you about 5 best exercises that will strengthen your back muscles and energize the whole body.

exercise to strengthen back muscles

1. Reverse Fly

reverse fly exercise for back muscle

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How to do:

  • Stand upright and move the legs slightly closer. Hold dumbbells in both hands and lean forward slightly.
  • Straighten the arms let them meet at the waist height. Open your arms sideways as you move the dumbbells backwards.
  • While keeping the arms straight until they align with the shoulders then fall back.

How it Benefits: It tones the inner muscles of the back. Strengthens the arms.

[ Read: Ball Exercises for Abs ]




2. Bent Over Rows

bent over row back muscles

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How to do:

  • Stand still while holding dumbbells on both arms.
  • Bend the knees slightly and lean forward with the hands projecting forward.
  • Push the dumbbells back towards the belly with the shoulders acting as the pivot.
  • Ensure the body doesn’t move from its original position as you continue moving the hands back and forth.

How it Benefits: Gives strength to the whole body. Tones the biceps and triceps.

[ Read: Foam Roller Exercises ]




3. Opposite Leg and Arm Raise

arm raise back muscles worked

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How to do:

  • Get on all yours with hips and the rest of the body at arm’s length.
  • Let the palms to face down and lift the right arm and the left foot horizontally to the shoulders height as you engage the oblique and back muscles to balance the body.
  • Maintain your position for some time then fall back and switch the right arm and left foot.

How it Benefits: Strengthens the arms and legs. Builds the inner body muscles and Straightens the back.

[ Read: How to Lose Arm Fat ]




4. Swan Dive

swan dive back exercise

Shutterstock

How to do:

  • Lie flat with the tummy facing down.
  • Lift the head up while facing forward and turn the arms backwards.
  • Straighten the arms and let them hang freely on the sides of the body as you lift the chest off the ground.
  • Lift both legs upwards to align with the arms and engage the core to balance the body.

How it benefits: Builds the inner back muscles.

[ Read: Exercises for Arthritis ]




5. Scapular Pushups

scapular push ups for back muscles

Shutterstock

How to do:

  • Get on a plank position and join the legs.
  • Lift the chest up to arm’s length while keeping the body straight.
  • Spread the arms slightly wider than the shoulders and begin pressing the chest up and down without moving the arms.

How it Benefits: It strengthens the shoulder blade muscles. Tones the upper hand muscles.

These exercises will help you to build the back strength in a short period of time provided you do them on a daily basis.

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Article Name
5 Best Exercises to Strengthen Your Back Muscles
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Strength from the upper body basically originates from the back muscles as the main source. It’s barely hard to perform any task whenever the

Written by: Pravallika Menon

Pravallika Menon is editor & Writer for "BeautyEpic.com". Full time beautician for a organic Hair n Makeup saloon. She has completed graduation in Andhra University. Social Activist & Yoga Trainer.

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