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Best Back Exercises for Strength and Muscle Gain

If there is one specific body part that everyone must target during workout sessions, it is the back. While it seems tempting to work the mirror muscles like the biceps, abs, and chest, a strong back is the key to progress when weightlifting. Stronger back muscles decrease the occurrence of vertebral fractures (1) and backaches. A strong back makes sure that our body functions smoothly during exercises and daily routine.<br><br>

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Best Back Exercises for Strength and Muscle Gain

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  1. Best Back Exercises for Strength and Muscle Gain

  2. Plank: Commonly perceived as a core movement, the plank is actually a full-body exercise. Planks are the best back exercises at home because all you need is an exercise mat for the exercise. If you are a newbie, you need to hold a plank for just one minute. This exercise recruits your deep back muscles, called erector spinae, to let you hold your position effectively. Doing the plank also increases abdominal muscle thicknesswith time.

  3. Plank Muscles Worked: The plank not only works your rectus abdominis, but it also works other ab and core muscles that run down the pelvis along your spine and up to your shoulder girdle.

  4. Pull Up: It's always a good idea to incorporate an overhead pulling exercise in a back workout regimen, and the pull up is one of the best compound back exercises for that matter. Pull up is a classic bodyweight exercise for a wider back. This upper body strength training exercise is tougher than a chin-up, but it can be performed on an assisted machine for beginners.

  5. Pull Up Muscles Worked: Pull-ups work several muscles of the body including the latissimusdorsi, trapezius, pectoralis major, deltoids, biceps, teres major, infraspinatus, and teres minor.

  6. Bridge: If you feel like you spend a considerable amount of time sitting, the bridge, also known as glute bridge or hip raises, can help you keep your lower body active. Bridges are the easiest and best bodyweight back exercises anyone can do. They work the gluteus maximus, which is one of the most important muscles in the body. Keeping it strong can support your lower back.

  7. Bridge Muscles Worked: Bridge targets the hamstrings, abs, and glutes. It can act as an effective warm-up exercise and a rehab exercise to boost spinal and core stabilization.

  8. Strengthening your back offers a lot of benefits. The most important one is lending you a helping hand to live everyday life in an easier way. These best back exercises will provide you with everything you need to get stronger and, as a result, function better.

  9. Keep in mind, as you progress, in these back strengthening exercises, that you need to challenge yourself, to do better. You can achieve that by adding resistance or weight but proceed with caution. If you have a history of back pain or other issues, consult a physical therapist or your physician before proceeding because research (3) tells individuals with low back pain to refrain from doing specific back exercises.

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