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Building long, lean muscle requires a combination of strategic strength training, flexibility and slimming away excess body fat. If you've been told that lifting weights will automatically make you "look like a man" (for the ladies) or "look like a beast" (for the men), think again: Weight training without bulking up is absolutely possible.
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Feb 6, 2024 · Strengthening your back muscles can help you perform everyday activities such as putting on your shoes or closing a window. Strong back muscles can also enhance athletic performance in activities such as swimming or climbing. The major back muscles include: Upper-back and mid-back muscles. trapezius: moves your shoulder and shoulder blade
- Jenette Restivo
- hhp_info@health.harvard.edu
Mar 28, 2023 · I cover 14 of the best back exercises you could do that'll level up your back growth. If you want a wider, thicker, and more balanced back, then there are 4 main regions your back exercises need to target.
Apr 19, 2024 · Whether you're aiming to train your traps, lats, or even your rear delts, including these back exercises into your workouts will be a key component of your overall fitness plan. Some of them are...
- Overview
- Which back muscles are we targeting?
- The warmup
- 15 best back exercises
- The bottom line
You can strengthen your back with exercises that target the different affected muscles. Using equipment like weights and resistance bands can help.
If you’ve ever had back pain, you know just how frustrating it can be — and you’re not alone. It’s estimated that 60–80% of adults in Western countries deal with lower back pain (1).
And because almost every movement your body makes engages your back in some way, this kind of pain can really put a damper on your activities.
Strengthening your back muscles is one way to help manage or even prevent nonspecific back pain and improve range of motion.
When we talk about your back, which muscles are we targeting? Primary muscles in the back include the:
•latissimus dorsi (lats), which are in the area below your armpits down the sides of your back
•rhomboids, which are in the mid-upper back
•trapezius (traps), which run from your neck to your mid-back
•erector spinae, which run along your spine
All the exercises below target a combination of these muscles and may also target other upper body muscles in your shoulders, chest, and arms.
Start with 5–10 minutes of moderate cardio to get your blood pumping and awaken your muscles.
Next, do a 5-minute dynamic stretching sequence to prep your back for targeted exercises. These exercises are a great starting point.
If you’re a beginner, choose 3–5 of the exercises below and do 1 set of each, twice a week. Slowly, over the course of a few weeks, work your way up to 3 sets of each.
If you have experience with strength training, choose 3–5 of these exercises and do 3 sets of each, twice a week (or more).
Strengthening your back has many benefits, the most important being that it can help protect you from many forms of back pain. These exercises will provide everything you’ll need to function better and feel stronger.
Remember, as you progress in these exercises, continue to challenge yourself by adding weight or resistance, but do so cautiously and stop if you ever experience any pain during a movement. If you have a history of back problems, consult your doctor or a physical therapist before proceeding.
Dec 2, 2023 · In this article, we’ll review twenty of the best back exercises you can do to build a broad, thick, and strong back. Back Muscle Anatomy. Your back contains around a dozen large muscles with different shapes and functions.
People also ask
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In this comprehensive guide to back workouts, I’ll give you an overview of the different target muscles of the posterior chain that make up the back, and show you the best back-specific exercises and strength training workouts to ensure you’re getting a complete workout routine.
