Build Strong Back & Shoulder Muscles with Effective Exercises
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Our shoulders and back are workhorses of our upper body that we rely on for lifting, twisting, reaching and bending. Workout routines often focus on the more popular abs, arms and legs, thereby overlooking the back and shoulder muscles. You require a good back and shoulder workout to strengthen muscles, improve flexibility and prevent injury.
If you’re looking to involve your shoulders and back in your exercise regimen, then the following are some of the best exercises that you must practise:
Pull-Ups
The pull-up is a versatile exercise that works on the arms, shoulders, and back. It uses your own body weight to load these muscles, and hence can be performed anywhere, requiring virtually no equipment. Back and shoulder workout while training in the gym, strengthens the teres, rhomboids and latissimus dorsi muscles. The pull-up is also an excellent exercise for your core.
Bent-Over Rows
Bent-over rows are tremendously effective in developing shoulder and back muscles. The best thing about this exercise is that it works the back, shoulder and arm muscles in unison. You may practise rows with an underhand grip to target the biceps and trapezius, while an overhand grip focuses on the back muscles.
One-Armed Rows
A modification of the bent-over row, this exercise allows you to perform rows one hand at a time. While you pull up with the dumbbell in one hand, the other hand can be rested on a stable surface. After a few repetitions, you can switch hands. The one-armed row is great for back muscles and also efficiently strengthens the arm and rear shoulder muscles.
Lat Pull-Down
A lat pull-down is also a pretty popular back shoulder workout that can be done at the gym or even at home with a resistance band. It works on the lower back muscles, trapezius, rotator cuff, rhomboids and arm muscles. Practice 2 or 3 sets of 8-10 repetitions for an effective back workout.
Back Extensions
If you’re just starting out and want something simple to tone your back, this may be the perfect exercise for you. You don’t even need any back exercises gym machines since this exercise can be done at home with an exercise ball. Back extensions work on many muscles of the back like the back extensors, glutes, and hamstrings.
Wood Chop
The wood chop requires you to hold a dumbbell or medicine overhead with both arms extended, and rotate your hips as you bring the ball down in an arc. This exercise is also great for beginners, requiring minimal equipment and one which can be done anywhere.
The wood chop works on the upper back, arms and shoulders, while also strengthening your core muscles.
Form and technique are quite important for back and shoulder workouts to be effective. A quick online search for “gyms near me” or “shoulder exercises gym near me” may help you find an ideal fitness center with a certified fitness coach for developing your back and shoulders. But when exercising at home, improper techniques can lead to injuries or muscle sprains.
With a FITPASS membership, you not only get access to the best gyms offering back and shoulder training but also get tailor-made workout plans and instruction videos that can show you the safest and most effective exercise techniques. You can significantly take your back and shoulder workout up a notch and sculpt an enviable physique.
Pull-ups and rows are very effective exercises to build a strong back. However, one can engage in a variety of different back exercises like back extensions, deadlifts and pull-downs depending on their ability and fitness level.
Pain during a workout signifies that you’re straining your muscles more than you should. If you’re lifting weights, lower the load. If you expdrience pain when exercising your back and shoulders, try switching to another exercise or avoiding it for a few days.
Ensure you’re following the right technique and not putting undue stress on your muscles to prevent injury. Start with repetitions you’re comfortable with and gradually increase the count.
Although, some mild exercises are safe when recovering from an injury, it is always best to consult your doctor for the best advice on exercising after an injury.
Build a strong back through exercises like deadlifts, rows, pull-ups, and lat pulldowns. Incorporate both strength training and stretching to improve muscle tone and flexibility. Maintain proper form to prevent injury.
