Strengthen Your Back to Build a Solid Foundation

back-extensions

A strong core and strong back work together to allow you the highest range of motion and to help you build strength in all other body areas without becoming injured. While the core is often focused on (let’s face it, who doesn’t want a rocking six pack?) the back is often left out of the equation.

Most exercises focus on the legs, arms, or core, but very few are centered around the back. It is not entirely necessary to specifically target the back and leave out other areas, but a strong back is needed to give you the best overall results.

Pull-Ups and Chin-Ups

Pull-ups and chin-ups work the shoulders, chest, and biceps, but they also do a great job on the back. If you don’t already do pull-ups and chin-ups, try working them into your routine. If you already do them, try some variations that help you up the ante and target your back muscles even more.

Bent Over Rows

Bent over rows are often done in a position that is too upright, so it does not build the back muscles the way that it should. When done correctly, you should feel these in your lats. Bent over rows simultaneously target the abs, biceps, and rhomboids at the same time as the abs, so these are a great strength building exercise that can also help you burn tons of calories at the same time.

Back Extensions

Back extensions are one exercise that obviously target the back muscles. These can help to target many of the major muscles, helping to make exercises like the plank even more effective. If back extensions become too easy, you can add barbells to your workout to increase the resistance and make the workout more difficult.

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