Best Back Muscle Exercises

Some people go to the gym and put all their focus on the abs and the arms and legs and seem to forget about training the back.

This is of course not a balanced way to work out and if you want your body to be shaped yet healthy and without pain you'd better take that time to work your back muscles. With a strong back you naturally gain a nice posture and you minor the risk of getting back pain.

So what exercises are the best ones to give your back muscles a good work out?

The lat machine pulldown is great for building strong back muscles. The starting position is to sit on the machine, having your thighs under the pads and your feet on the floor. Hold the bar in a shoulders wide grip and while keeping your arms straight, pull the bar down towards the thighs. Pause in the extended position before slowly bringing your arms back to the starting position. Do 6-8 reps.

The chin-up is an exercise that efficiently builds the muscles of your back, as well as training your biceps and triceps. This is done at the same machine as the lat pulldown and is performed by instead of pulling the bar down towards your body, you pull your body towards the bar. Do it either with your palms facing towards you or, when you want an even better work out, the opposite way. Do 6-8 reps on this exercise and make sure you rather work on lifting your ribs towards the bar then trying to lift you chin up. In this way you get the best work out and don't risk stretching your neck.

The deadlift targets not only most muscles in your back, but also the lower body. This exercise is great at giving a good work out to many parts of your body simultaneously. Start by standing with your feet shoulder width apart, then squat down while grabbing the bar with a firm grip. Keep your arms fully extended on the outside of your knees and rest the bar just over your feet. Then lift your whole body and the bar up, keeping your arms straight, using the force of your leg muscles combined with your back. Keep your back straight and extend the legs until their straight. Make sure your hips are ahead of your shoulders during the whole exercise. Pause in the extended position before lowering your body and the bar down once more. Do 6-8 reps.

These are three great exercises for a strong and muscular V-shaped back that compliments a strong chest perfectly. Always make sure you keep your back straight while lifting weights to avoid injury and you are good to go.