Back Workouts

The Back consists of 3 major muscles and Back workouts are required to build them. Building a great back is quite important and this makes you strong. It is also to be noted that building a great back requires consistency and hardwork. One of the main reasons o have a great back is that it helps you in building the other parts of the body such as legs, biceps, etc.

Back Muscles:

There is a total of 5 muscles and of the these there are 3 major muscles in the back. Lats (Latissimus Dorsi), Traps (Trapezius), Spinal Erectors (Erector Spinae) are the three major muscles. The other muscles in the back are Rhomboid and Teres Major.

All these muscles need to be developed in order to have a great back. And there are specific workouts that only work and develop these muscles.

Workout For Back:

One of the major workouts for the back is the Chin-ups. They help a lot in developing the Traps and it works on the other muscles too. Chin-ups don’t require any weights to perform them as it’s quite a hard exercise. But if you have reached the advanced stage of this exercise then you can add weights while performing this. There are lots of the effective Back workouts and those are:

  • Chin Up
  • Deadlift
  • Barbell Row
  • Dumbbell Row
  • Back Extension
  • Lateral Raise
  • Lying Lateral Raise
  • Hang Clean
  • Burpee
  • Bent Over Row to Neck
  • Yates Row
  • Swiss Ball Reverse Back Extension
  • Suspension Trainer Inverted Row
  • Barbell Back Squat
  • Superman
  • Suspension Trainer Chin Up
  • Aquaman
  • Bent Over Reverse Fly
  • Seated Cable Row
  • Pike Up to Superman
  • Rotational Inverted Row
  • Towel Cable Row
  • Landmine One Arm Row
  • Wide Grip Pull Up
  • Swiss Ball Leg Curl
  • Snatch Grip Rack Deadlift
  • Inverted Row
  • Alternating Dumbbell Row
  • Trap Bar Deadlift
  • Incline Dumbbell Row
  • Pall of Press Iso Hold
  • Dumbbell Romanian Deadlift
  • Weighted Pull Up

 Benefits of Strong Back Muscles:

There a quite a lot of benefits of having a great Back. Here are few benefits of having a strong back.

  • By having a great Back you develop a good posture and your spine becomes strong too.
  • Your body suffers from very less injuries. The reason is that most injuries occur due to wrong posture and weak back muscles.
  • The important reason is that a strong back improves and strengthens your core and provides everyday functional fitness.
  • It also improves the ability to pull heavy objects.


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