![]() In that case, you may want to talk with your doctor or physical therapist about what type of moves are best for you and which aren’t. Important note: Though strengthening these muscles-especially the lower back muscles that make up your core-can actually play a part in warding off back pain, as research suggests, performing back exercises if you have preexisting back pain may make it worse. So if you’re looking for a lower back workout, or simply to give those muscles a little extra work, you may want to include deadlifts or good mornings in your routine. Other back-strengthening exercises rely on stabilization or resisting motion, such as the ones that activate your erector spinae, or your deep lower back muscles. Some of these back strengthening exercises use the pulling movement to fire up your lats and rhomboids-so if you’re looking to work your back at home, you’ll definitely want to add rows and row variations to the mix. If you have some equipment at your disposal, there are a bunch of back exercises at home you can do with dumbbells that can effectively work your back-of-the-body muscles, including your lats, lower traps, rhomboids, rotator cuff, and erector spinae. How can you work your back muscles at home? So the more they’re on point, the better your form will be overall. Even if you’re doing arm day, your spinal stabilizers are always working to keep you aligned. ![]() This will give support and power to the rest of the body to perform not only exercises, but also daily activities.” For instance, when you pull a heavy door shut or pull a lawnmower to start, those are your back muscles firing.Īdded to the list of benefits of back exercises is a potentially better workout performance, too, Cunningham adds. “A strong back will aid in spine alignment and stabilization. “Working the back muscles yields great benefits,” Cunningham tells SELF. Good alignment takes pressure off your joints, and that can provide major injury prevention, Kemma Cunningham, CPT, personal trainer at Life Time, a fitness and wellness company, tells SELF. That helps everything from standing posture to gait, balance, and even joint health. Your lower back muscles (called the erector spinae, which include your longissimus, iliocostalis, and spinalis muscles) are also considered part of your core, and strengthening this area helps to keep your spine supported. “They don’t have enough mobility and strength in the upper back, and when they do any kind of exercises that target the ‘pushing’ muscles, like the shoulder or chest muscles, that’s when we get into trouble.” (Your rear deltoids are technically part of your shoulders, but they’re also small-but-important back-of-the-body muscles to focus on strengthening for this reason too). “A lot of times people will start to get shoulder injuries from that,” Fagan says. Weak back muscles coupled with lots of sitting can also impair the mobility in your upper back, making it difficult to move your shoulder blades effectively. This can make it more likely that you’ll end up rounding your shoulders or assuming a hunched-over position. Especially when we spend lots of time sitting, our back muscles tend to be weak, Fagan says. There are tons of benefits to back exercises: For one, strengthening that area helps improve muscle imbalances and posture. Why is it important to work your back muscles? Read on to find out more about the importance of building back-of-the-body strength, as well as some options for exercises to slot into your upcoming back workouts. Though there are a bunch of bodyweight or barbell or kettlebell back moves to choose from, in this article we’re going to focus on dumbbell back exercises-including those that hit your upper back and lower back. ![]() So when they’re looking to get in some upper-body work, they tend to gravitate toward working muscles that are a little easier to see, such as their shoulders, arms, or chest.īut building back strength is super important, and the good news is, you can do so in a bunch of ways, from bodyweight moves to those which use free weights or resistance bands. Many people tend to neglect their back muscles-like the latissimus dorsi, or the lats, the rhomboids, and lower trapezius, or traps- when strength training simply because, well, they’re in the back of the body, ACE-certified personal trainer Sivan Fagan, owner of Strong With Sivan, tells SELF. And having a solid list of dumbbell back exercises to choose from is a helpful way to make sure you’re prepared to show your entire body some love. When you’re planning your workout routine, setting aside time to hit all your muscles is important for building balanced strength.
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