Exercise
The Best Back Workout For Men
There’s a reason why we don’t photograph Men’s Health cover models from behind. We know that if given the option, men prefer to see abs and arms, chest and boulder shoulders, rather than back muscles. But trust us when we say that when it comes to working out, you should treat your back like any other muscle group. So what do you need to know about back workout for men? What is a back workout for men meaning? Here is your ultimate guide about back workout for men.
The Advantages of Training Your Back
Back workouts will: Improve Your Posture
If you spend the majority of your week – and, by extension, your life – slumped over a desk and slapping a keyboard, your posture is likely to have suffered over the weeks, months, and years you’ve been at work.
Back exercises will: lower your risk of injury
For the average Joe, life consists of long periods of sedentary activity – the commute, a desk job, nights on the couch watching TV – frequently interspersed with high intensity workouts that take you from zero to 100 in 45 minutes. And we are perplexed as to why we are injured. “Aside from improving your posture, back workouts can help reduce pain and injury risk, allowing you to focus better and work more efficiently.”
Back Exercises Will: Increase Your Bigger Lifts
Back workouts will also encourage weaker muscles to grow, which will help you gain strength in lifts you might not expect. Anyone up for a better bench press? Similarly, your shoulder joints will be more stable and significantly stronger.
Back Exercises Will: Lower Your Risk of Injury
For the average Joe, life consists of long periods of sedentary activity – the commute, a desk job, nights on the couch watching TV – that are frequently interspersed with high intensity workouts that take you from zero to 100 in 45 minutes. And we wonder why we keep getting hurt. “Back workouts, in addition to improving your posture, can help reduce pain and the risk of injury, allowing you to focus better and work more efficiently.”
Back workouts will help you with your heavier lifts.
Back workouts will also stimulate the growth of weaker muscles, resulting in increased strength in lifts you might not expect. Anyone want a better bench press? Similarly, your shoulder joints will be much more stable and stronger.
Read More About Dumbbell Exercises for a Strong and Sculpted Chest.
4 of the Best Back exercises for muscle growth
- Kettlebell Swings
- Barbell Deadlift
- Pull-up
- TRX
Kettlebell Swings
How: Place a kettlebell a couple of feet in front of you. Stand with your feet slightly wider than shoulder-width apart and bend your knees to lean forward and grab the handle with both hands. With your back flat, engage your lats to pull the weight between your legs (be careful with how deep you swing) then drive your hips forward and explosively pull the kettlebell up to shoulder height with your arms straight in front of you. Return to the start position and repeat without pauses.
Barbell Deadlift
Why: Because it strengthens the legs, back, shoulders, and arms, the barbell deadlift is the true king of compound movements. Its place in your next back workout is well-deserved: as you move through the full range of motion, your upper-back muscles (rhomboids, traps, rear delts, and lats) fire, keeping your torso straight and preventing your back from rounding and injuring you.
Squat down and place your hands shoulder-width apart on a barbell. Keep your chest up, shoulders back, and your gaze straight ahead as you lift the bar. Bring the weight back onto your heels and keep the bar as close to your body as possible at all times.
Pull-Up
Why: If you want a V-shape physique — and you do, because you’re here — you can’t avoid pull-ups. Directly targeting your lats will give you a wider frame and make you appear slimmer. Plus, once your chin clears that bar, you’ll be the talk of the gym.
How to: Grab the pull-up station handles with your palms facing away from you and your arms fully extended. You should have your hands shoulder-width apart. To raise your chin above the bar, squeeze your shoulder blades together, exhale, and drive your elbows towards your hips. Return to the starting position under control.
TRX
Why: This exercise will give you a lot of bang for your buck. Rowing will help you strengthen your spinal erectors and shoulder stabilizers while also hitting your deep abdominal muscles due to the instability.
How to: Lie down beneath the TRX and grab the handles. Raise your body and draw your shoulders back to concentrate on your lats for that V-shape.
