Have you been complaining about how much your back aches all day? If you’ve been having back issues, whether from sitting and working on your desk or carrying heavyweight, you need to indulge in some back exercises. With regular back exercises, you can strengthen your back muscles in no time. Back exercises will also ensure a good posture over time.
If you are keen on doing some back exercises, we have a couple of basic ones that you can begin with.
- Arm balance row: You’ll need a dumbbell in each hand for this back exercise. Get into the push-up position, and with one dumbbell in your hand, pull your hand up to your ribcage and fully extend it to the sky and twist to the side. When stretching your arm up, make sure you don’t bend your elbows. Return to the push-up position and repeat the same with another hand.
- Assisted chin-ups: An assist band needs to be attached to the pull-up bar. Start by putting one foot into the loop at the bottom of the device. Grab the bar and slowly lift your body up until your chin is over the bar. Do this back exercise in at least 6-8 reps.
- Wide bent over rows: Hold dumbbells in both your hands, slightly bend down with your knees slightly bent. Make sure your back is straight, your core is engaged as you bend at your hips, lean your chest forward until your torso is parallel with the floor. Put your hands down as you drive your elbows up and out. Keep squeezing your shoulder blades as you pull back. Put your arms down and repeat.
- Wide leg close-grip chin-ups: You need to take an underhand grip on a pull-up bar for this back exercise. As you stretch your legs, keep pulling yourself up until your chin clears the bar. Make sure your back remains straight while your core remains tight. Once you’re up, start lowering yourself until your arms are straight and then repeat.
- Reverse flys: Sit on a bench or a stability ball and hold dumbbells in both hands. Lean a bit forward while keeping your back straight and legs closer. As you lean forward, bring the dumbbells behind your calves with your palms facing each other. As you slightly bend your elbows, raise your arms out and squeeze your shoulder blades. When you reach the top, pause briefly before bringing your arms down. This back exercise resembles as if you’re flying.
If you don’t have dumbbells to do these back exercises, you can even replace them with water bottles. Before doing your back exercises, warm up and ensure you’re hydrated enough. Rest 60 seconds between each set. To do the back exercises correctly, focus on the feel of each exercise. However, if you notice that your form is not upto the mark, you need to change your routine. Keep changing your back exercises every four weeks to ensure your backache subsides, and your posture remains good.