We perform crunches to tone our tummies, curls to pump our biceps, and squats for a cute butt and strong thighs. We target these areas of our body because we can see them in the mirror, but when it comes to back exercises… we are often lazy or forgetful.
Although we cannot see how we look from behind, everyone around us can. A smooth and sculpted back can help you look great in your swimsuit, T-shirt, and tank top. It also offers important physiological benefits related to posture, athletic performance, and overall functional fitness.
The Paseo Club in Santa Clarita is a social club, offering fitness, Pilates, tennis, pickleball, and swimming. We have several certified instructors who help people of all ages and abilities to get strong, fit, and toned.
In this article, you will learn why you need to exercise your back muscles, how it benefits your appearance and body mechanics, and what workouts you need to do to get a sculpted back.
Why do you need to exercise your back muscles?
There are several muscles that are part of your back’s musculoskeletal system. The most significant ones (from the neck working downward) are your levator scapulae, trapezius, rhomboids, deltoids, latissimus dorsi (lats), serratus (alongside the ribs), and erector spinae.
Exercising the muscles of your back aids both functionally and aesthetically.
Improves posture: A strong back helps you be more upright and aligned, reducing slouching and slumping.
Reduces back pain: Back pain is a complex health issue that many people struggle with. Performing exercises that strengthen your back muscles helps with spinal alignment and reduces stress on discs.
Loosens stiff muscles: The older you get, the stiffer you wake each morning. Stronger back muscles help increase mobility and flexibility, so you can twist, fold, and extend with ease.
Minimizes fat accumulation: The back is like any part of the body — if you don’t work out those muscles, they lose tone and get flabby. To minimize back fat, perform back exercises!
Better athletic performance: A strong back helps you perform better in sports and in the gym. This directly impacts weightlifting, rowing, wrestling, boxing, tennis, pickleball, and swimming.
Increases flexibility and mobility: Reduce back stiffness by improving mobility. It will decrease pain and aid athletic and functional movement, including lifting, carrying, bending, and rotating.
How do back exercises help you get sculpted?
Although our backs do not get as round or fleshy as our stomachs, hips, or inner thighs, they can still grow rolls if you aren’t careful. The unfortunate thing about back rolls is that they spill over (a
nd under!) our bra straps, bulge beneath our shirts, and are on full display at the pool.
Exercising your back muscles is just as important as exercising every other major muscle group of your body. When you add back exercises to your workout, you will find that it reduces fat and you will have more muscle and tone. This can eventually get you a sculpted appearance, where you can see the outline of each muscle.
Back exercises for getting fit
If you are new to training your back muscles, move slowly at first, focusing primarily on technique. Add weight gradually, and only once you are confident about the movements.
Bodyweight Exercises
Bodyweight exercises can be done without any equipment. Add them to your gym workout or perform them at home while watching a show.
Bridge
Bridges, or glute bridges, are a simple exercise that strengthens the lower back, glutes, and quads. Look upward at the ceiling while performing the bridges, keeping your neck immobile.
Superman
Superman is one of the most effective back exercises that engages the entire back. This movement can feel quite intense initially, so you can start by lifting just the upper body or just the lower body until you feel strong enough to activate both together. Supermans strengthen all the muscles that run alongside your spine, your upper back, and your glutes.
Pull-ups
Pull-ups are a foundational movement that engages the lats like almost no other movement. The lats span across the thorax and aid in the movement of the arms and shoulders, the rounding and arching of the spine, and respiratory functions, such as coughing and sneezing. Pull-ups also strengthen biceps, rhomboids, deltoids, and traps.
If you cannot perform strict pull-ups, you can do jumping pull-ups, negative pull-ups, or assisted pull-ups with a machine or resistance band. Ring rows are also a great alternative, although they strengthen slightly different back muscles.
Back Extensions
Back extensions can be performed several ways, depending on the equipment you have. Perform superman or bird dogs on the floor for the no-equipment version. If you have a bench, yoga ball, static, or weighted back extension machine, then you can hit the erector spinae muscles with even more precision. Don’t forget to squeeze and hold at the top to maximize results!
Weighted Exercises
Bent Over Row
There are several types of bent over rows — gorilla rows (alternating arms with a kettlebell), renegade rows (performed in a plank position), and pendlay row (bent over at 90º with a barbell), to name a few. Bent-over rows require great attention to proper form, engaging your core and upper back muscles, ensuring your shoulder blades stay retracted and flat against your back. Move slowly and with precision to optimize the results. Depending on which bent-over rows you perform, you will target mid and lower traps, lats, low back, rhomboids, and/or rear delts.
Deadlift
Deadlifts are known for being great for the hamstrings and glutes, but they also help the lats and traps. Much like the row exercises, you need to engage the entire back before lifting. This prevents your back from rounding and potentially injuring yourself.
Deadlift with kettlebells, dumbbells, or barbells.
Weighted Shrug
This simple exercise can be punishing, but its efficacy is nothing short of impressive. Begin by taking a small weight in either hand, and with arms at your side, shrug your shoulders up to your ears and release. This movement is great for the upper back, shoulders, and traps — and helps you look great in a halter tank!
Reverse Fly
After completing some sets of the weighted shrug, you can easily transition to doing reverse flies. With weights in hand and in a seated or standing leaned-over position, lift your arms up and away from you. Palms should be pointed down, and thumbs should face forward. This workout is excellent for rhomboids, rear shoulders, and middle and lower traps.
Feeling and looking great at The Paseo Club
Training your body for functional fitness, athletic performance, and an attractive physique is possible for any person, regardless of age, gender, or current ability. It is never too late to get stronger and more fit!
The Paseo Club offers over 60 fitness classes per week, plus small group programs and personal trainers. Whether you want to get one-on-one attention or the camaraderie of a group class, the club has you covered.
You can choose from Pilates, cycling, weights, yoga, liquid cardio water aerobics, swimming, tennis, pickleball, and more! There is always something fun to do at The Paseo Club.
If you are ready to join the Paseo community, you can simply sign up online to become a member and get instant access to all eight acres of the club. If you would like to learn more about us and see the grounds, simply schedule a tour, and a team member will guide you through the club and help connect you with all the amenities and resources you could want.
The Paseo Club is your home away from home.
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