Exercises for a strong back

A strong back is half the battle! Training your back is incredibly important for your body. With a strong base, you'll ensure you never have back pain again while training. The back is the foundation of your body and strengthens your core. By training this muscle group, you can perform many other exercises better. Your posture also improves significantly when training your back. When you train large muscles, you burn a lot of calories, so it's also a good workout if you want to lose weight. Not only is training your back effective, it also looks great and contributes to an athletic build. A wide back creates the V-shape that many men like. That doesn't mean that if you, as a woman, train your back you'll get a super wide back. It depends on how hard you train and how often you train. So don't be intimidated, but train your back for a stronger body overall.

During these workouts, your posture is incredibly important. Make sure you read and execute the exercise correctly.

Your back is made up of several muscles. These exercises will help you distinguish between the upper and lower back.

The lower back

The deadlift

You'll use a barbell or barbell with weights. You can determine the weight yourself, but be realistic, as this exercise requires mastering the form and movement before you start using heavy weights.

Stand with your feet under the center of the barbell. Grip the bar approximately shoulder-width apart with your wrists pointing downward. Keep your back straight and lift the bar using your legs. As the barbell reaches your knees, push your chest forward and straighten your legs. As you reach the top, engage your glutes and abs. After a few seconds, gently lower the bar. Keep your back straight throughout this movement as well! This exercise consists of 3 to 4 sets of 5 to 10 repetitions.

Gorilla Sports barbells are perfect for this exercise! Check them out here!

Back extension

You perform the back extension on a Roman chair/hyperextension bench. Stand on the bench where your feet belong. Lean your stomach against the cushion and place your hands crossed on your chest. Then, gently lower your upper body and slowly raise it back up. In our video, we show you different ways to perform the back extension:

This exercise consists of 3 to 4 sets of 10 repetitions.

Get the Roman chair here!

Planks

Planks are best done on a fitness mat to prevent arm strain. Get into a pushup position and place your forearms on the floor. Keep your back straight and hold this position for a set amount of time. You can do this three times for 30 seconds each, then one more time until you can't hold it any longer.

Good fitness mats are the best surface for a plank!

Upper back

Bent over barbell rows

The bent-over barbell row is performed with a barbell or a barbell. Place the bar on the floor and stand with your feet under the center. Bend forward with your upper body to grab the bar.

Keep your back straight and look forward. Then lift the bar up, palms facing up, and bring the bar toward your stomach. This pulls it toward your body. Your upper and lower arms should be at a 90-degree angle. See photos!

Repeat this movement 8 to 10 times. Perform this exercise 3 to 4 times.

Lat pull down

To perform the lat pulldown, you'll need a lat pulley. You can do this at the gym, or you can buy one yourself! We have a lat pulley at Gorilla Sports, of course:

Perform the lat pulldown as follows: Sit down and grasp the lat pulley. Place your hands on both ends. Push your chest forward slightly and then pull the bar toward your chest. Remain upright. Then slowly bring the bar back up, making sure to bring it all the way up and straighten your arms. Then, pull it back toward you. Repeat this movement 10 times. Perform this exercise 3 to 4 times.

Pull ups

Pull-ups are something real tough guys do with a Gorilla Sports pull-up bar. Your body position is also incredibly important when doing pull-ups. You can do pull-ups in many different ways. Here's how we explain it:

You'll hang from the bar. Your hands should be in a wide overhand grip. Then, gently pull yourself up until your chin is just above the bar. Keep your body straight. Your legs shouldn't swing in all directions, but should be in line with the rest of your body. Slowly lower yourself back down until you're completely hanging free again.

For those who can't yet perform a pull-up with body weight, it can be easier. Attach a large resistance band to the pull-up bar and let it hang, allowing your feet to rest in it as you pull up. This will support you during the movement. Repeat this movement 8 to 10 times. Repeat the exercise 3 to 4 times.

Check out Gorilla Sports resistance bands here!

Reverse fly

The reverse fly requires dumbbells. Stand upright with two dumbbells of your choice. Then lean forward, keeping your back straight. First, place the dumbbells under your body with your arms extended. Then, raise them to the sides of your body until they are in a straight line with your upper back. Repeat this movement 8 to 10 times. The exercise consists of 3 to 4 sets.

Training your back can be quite challenging. It's incredibly strong, but also very sensitive. So make sure you perform the exercises correctly to avoid straining your back.

So what are you waiting for? That muscular back won't just happen! Good luck with the exercises and kill your next back day!