5 exercises to strengthen your back

Strengthen the back muscles It is essential not only to maintain body balance, but also to prevent future pain and injuries. If you spend a lot of time sitting, do back exercises regularly at home or in the gym It can improve your posture and relieve discomfort.

It is common for the back to be neglected in fitness programs that do not focus on increasing muscle mass. Often, we only focus on it when things arise. problems such as low back pain or we need to improve posture. However, back health requires muscular endurance and mobility. Strengthening this area of ​​the body not only prevents injuries and postural pain, but also protects the central nervous system.

Include specific exercises for the back in your training routine is crucial to maintaining good health and quality of life. In addition, it can help avoid pain associated with muscle deterioration and overloads that the back cannot withstand.

Exercises to have a strong back

Including back exercises in your weekly training routine is essential. To make this task easier for you, the fitness experts at Club Metropolitan designed a series of exercises focused on strengthening the backwhich you can easily incorporate into your gym routine.

Pull-ups, the “self-loading” exercise par excellence

It requires upper body strength and can be progressed depending on one’s abilities. You can start with assistance and then try different grip types or add additional weight.

It is advisable to do them after warming up, when the muscles are active but not fatigued. To do them, you need a place to hang and be able to pull with your hands from your shoulder blades until you bring your chest to the height of the bar. Hold onto the bar with both hands, with the rest of your body suspended. Flex your arms to raise your body and bring your chest towards the bar.

Chest pull, activation of the latissimus dorsi

Unlike pull-ups, this exercise is performed seated on a cable machine, which provides greater comfort. We grab the bar with both hands at a close distance from each other and with our arms extended. Seated, slide the bar toward your chest while lowering your elbows. The range of motion can vary depending on the flexibility of each person, it is not necessary to bring the bar up to the chest.

Rowing with a low pulley, providing rigidity and stability to our spine

It is one of the most complete for this area of ​​the body. You can vary the type of row, such as the mechanical pulley row that works the entire back, or the barbell row that activates several muscles, including trapezius, lumbar, dorsal and arms.

To do this, grab the bar with closed hands, keep your chest up and your elbows slightly away from your body. Pull the bar toward your hips. You can also do standing rowing.

Deadlift, working on pulling movements

To do this, stand in front of a bar with your legs spread, beyond the width of your shoulders. Bend your hips, knees and ankles to grab the bar with both hands. Keep your hands apart to prevent your knees from getting in the way.

You can use a rubber band, a kettlebell or a dumbbell instead of the bar. Keep your back straight, contract your abdomen and activate the muscles of your shoulders and back. Push from your feet and pull on the bar at the same time to lift the weight off the ground. The torso and legs should move together. Don’t bend your arms and keep your elbows pointing outward.

Front plank with arm exercise, resistance with your own weight

The front plank with arms exercise is a bodyweight resistance exercise. Start in the front plank position supported on your elbows. From there, I extended one arm and then the other, alternating between both.

To maintain correct posture, it is important to take care of the position of your head. In the front plank, avoid looking up or down to avoid neck pain.