Core Exercises for Back

Cable Lat Pulldown (Wide Grip)

The wide-grip lat pulldown is one of the classic bodybuilding exercises used to help build a stronger back. Steps : 1.) Start by sitting under a cable pull down machine that has a wide bar attachment and grab it with a wide overhand grip. 2.) While keeping your abs drawn in and back straight, pull down the bar to your upper chest. 3.) Hold for a count at the bottom position, squeeze your lats and then slowly return back to the starting position.

Cable Seated Row

The cable seated row is a popular exercise targeting the muscles of the upper and middle back. Here's a step-by-step guide to performing the cable seated row correctly: Set Up the Machine: Attach the desired handle to the cable row machine. Adjust the seat and chest pad (if available) so that you can reach the handle comfortably without overextending. Starting Position: Sit down on the machine with your feet securely placed on the footrests. Your knees should be slightly bent. Grasp the handle with both hands, using an overhand or neutral grip (palms facing each other). Sit with a straight back and slight lean forward from the hips, keeping your chest up and core engaged. Executing the Row: Pull the handle towards your torso, leading with your elbows. Your elbows should stay close to your body. As you pull, squeeze your shoulder blades together and keep your back straight. Avoid using your lower back to pull; focus on using your upper and middle back muscles. End Position: Pull the handle until it reaches your torso, typically around the lower chest or upper abdomen. Hold this position for a brief moment to maximize the contraction in your back muscles. Return to Starting Position: Slowly extend your arms and return the handle to the starting position, maintaining control of the weight throughout the movement. Keep your back straight and avoid rounding your shoulders as you return to the start.

Dumbbell One-Arm Row

Steps : 1.) Start by kneeling over the side of a bench placing the knee and hand of the supporting arm on the bench and then position the opposite foot on the floor. 2.) Grab a dumbbell from the floor opposite of the side supporting the body and pull the dumbbell up slowly to your chest, feeling a stretch in your back until it almost makes contact with your chest. 3.) Hold this position for a count, then return slowly back to the starting position. 4.) Repeat for as many reps and sets as desired and switch with the opposite arms.

Pull-Up

Steps : 1.) Grab the bar with an overhand grip 2.) Lift your self up till your chin is above the bar. 3.) Pause for a few seconds. 4.) Lower yourself down slowly. 5.) Repeat for the desired amount of reps. Tips : 1.) For an increased workout, wear ankle weights or a weighted vest.

Barbell Deadlift

The barbell deadlift is a classic bodybuilding exercise meant for putting on mass and building overall strength throughout the entire body. Steps : 1.) Start by standing in front of a barbell with your feet shoulder-width apart. 2.) Pick up the barbell while keeping your arms extended straight down. 3.) Stand up straight with the barbell in your hands, and refrain from moving your arms. 4.) Bend back down at the knees with barbell. 5.) Repeat for the desired amount of reps.

Barbell Bent-Over Row

The barbell bent-over row is a great exercise for building strength and mass in the back muscles, including the latissimus dorsi, rhomboids, trapezius, and rear deltoids, as well as the biceps. Here's a step-by-step guide on how to perform this exercise correctly: Setup: Load the barbell with an appropriate amount of weight for your fitness level. Stand with your feet shoulder-width apart, the barbell in front of you on the floor. Grasping the Barbell: Bend at your hips and knees, and grasp the barbell with a grip slightly wider than shoulder-width apart. You can use either an overhand (pronated) grip or an underhand (supinated) grip, depending on your preference and the specific muscles you want to target. Starting Position: Lift the barbell to your shins, then stand up, keeping your back straight. Bend at your hips until your torso is almost parallel to the floor. Keep a slight bend in your knees. Your back should be straight, chest up, and head in line with your spine. Your arms should be fully extended, hanging straight down from your shoulders, holding the barbell. The Rowing Motion: Engage your core and back muscles. Exhale as you pull the barbell towards your lower ribcage or upper abdomen. Keep your elbows close to your body and squeeze your shoulder blades together at the top of the movement. Your upper arms should be parallel to the floor at the top of the movement. Lowering the Barbell: Inhale as you slowly lower the barbell back to the starting position with controlled movement, fully extending your arms.

Cable Rope Face Pull

Steps : 1.) Start by facing a high pulley cable machine with either a rope or dual handles connected to the machine. 2.) Grab onto the handles and pull the weight directly towards your face, using your shoulders, and separating your shoulders as you pull the weights back. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Machine Seated Row

Steps : 1.) Start off sitting on a fixed row machine, grabbing the handles in front of you so that your arms are in a full extension and chest is up against the pad in front of you. 2.) Slowly contract your back muscles moving your shoulder blades with your arms and pull back on the machine. 3.) Hold as you reach a peak position and then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Shoulder Shrug

The Dumbbell Shoulder Shrug is an excellent exercise for targeting the upper trapezius muscles. Here's how to perform it correctly: Starting Position: Stand with your feet shoulder-width apart. Hold a dumbbell in each hand with your arms fully extended by your sides, palms facing your body (neutral grip). Keep your back straight, chest up, and head facing forward. Your shoulders should be relaxed. Engage Your Core: Tighten your abdominal muscles to maintain stability and support your lower back throughout the exercise. Shrug Your Shoulders: Lift your shoulders straight up towards your ears as high as you can. Imagine trying to touch your shoulders to your ears. Avoid rolling your shoulders backward or forward; the movement should be straight up and down. Keep your arms straight, allowing the dumbbells to rise naturally as your shoulders lift. Pause: Briefly pause at the top of the movement, squeezing your trapezius muscles. Lower Your Shoulders: Slowly lower your shoulders back to the starting position in a controlled manner.

Back Hyperextension

This back hyper-extension exercise gives strength to the back and core muscles as well as increases flexibility. Steps : 1.) Start by adjusting the hyper-extension machine so that your ankles are tucked under the footpads and thighs are across the top pad as this will be your starting position. 2.) Keeping your arms folded across your chest and your back straight, slowly bend at your waist towards the ground until you feel a stretch in your core and lower back. 3.) Hold for a count and then slowly return back to the starting position. Tips : 1.) Refrain from arching your back during this exercise.

Machine Lat Pulldown

Steps : 1.) Start by sitting on a lat pull down machine, grabbing the handles with an overhand grip, keeping your knees positioned underneath the padding and feet flat on the floor. 2.) Once in position, slowly pull down on the handles and bring them down towards your sides, and squeeze with your lat and back muscles. 3.) Hold for a count then return back up to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Shoulder Extension

The cable shoulder extension exercise is another great way to work the back, specifically the latissiumus dorsi ('lats") muscle. The core muscle and triceps also get some work in terms of stabilization. Steps : 1.) Begin by standing in front of a cable machine and attach a short bar to a high pulley. 2.) Take hold of the handle with an overhand grip. 3.) Keeping your arms straight and elbows at your side as you push the handle down towards your thighs. 4.) Pause for a moment and then return to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Front Lat Pulldown (Close Grip)

The close-grip font lat pulldown is a classic bodybuilder exercise use to target the back muscles, specifically the lower lats. Steps : 1.) Start by sitting down at a pull-down machine and place your knees underneath the padding on the machine. 2.) Grab onto the bar with a close overhand grip and pull the bar down straight until it is even with your upper chest. 3.) Once in the final position hold for a count while squeezing the lat muscles and then slowly return back to the starting position.

Machine Assisted Pull-Up

Steps : 1.) Start by setting up the weight that will allow your body to lower towards the floor and that you would like to perform for this exercise, making sure that the knee rests are in position for your body to rest upon. 2.) Climb onto the machine and place your knees upon the pad, then once in position grab the pull-up handles above you and lift yourself up towards the ceiling. 3.) Squeeze your lat and back muscles as your body comes up towards the ceiling until your shoulders are at hand level and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Shrug

The barbell shoulder shrug is a straightforward yet effective exercise for targeting the trapezius muscles, which are located on the upper back and neck. Here's how to perform it correctly: Setup: Load the barbell with the desired weight. Place the barbell on the floor in front of you. Starting Position: Stand with your feet shoulder-width apart. Bend at your hips and knees to reach down and grip the barbell with your hands slightly wider than shoulder-width apart, using an overhand grip (palms facing your body). Lift the barbell by straightening your legs and hips to stand up straight, keeping the barbell close to your body. Stand tall with your shoulders back, chest up, and arms fully extended holding the barbell. Performing the Shrug: Inhale and brace your core. Elevate your shoulders straight up towards your ears as high as possible. Focus on using your trapezius muscles to lift the weight. Keep your arms straight and avoid bending your elbows. Hold the top position for a moment, squeezing your traps. Lowering the Barbell: Exhale and slowly lower your shoulders back to the starting position. Control the movement and avoid letting the barbell drop too quickly.

Dumbbell Pullover

Steps : 1.) To begin this exercise; start off by placing a dumbbell standing up on a flat bench. 2.) With the dumbbell standing up, lie your shoulders flat down upon the surface of the bench with your hips below and your legs bent so that your feet are firmly upon the floor. 3.) Take the dumbbell with one hand and lift it straight up over your chest as the palms rest on the underside of one of the sides of the dumbbell. 4.) Lower the weight down in an arc behind your head, stretching out your chest and hold for a few seconds. 5.) Return the dumbbell back to the starting position. 6.) Repeat this exercise for as many repetitions as needed. Tips : 1.) Use a spotter if need be with heavier weights as there might be a struggle to return back up to the standing position.

Leverage Machine Iso Row

Steps: 1.) Start by loading the amount of weight that you want onto the machine and then adjusting the levels of the seat so that the handles are just at chest level. 2.) Grab the handles with either a grip that is comfortable for you and will target your back muscles the best. 3.) Slowly pull the handles in towards your chest, retracting your shoulders back through the elbows until you feel tension on your muscles. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Bent-Over Row

Steps : 1.) Start by holding a dumbbell in each hand with palms facing towards you, bending slightly at your knees and at your torso as if you were to pick up something. 2.) Hold you arms straight down with a weight in each hand and then slowly lift the dumbbells to your sides. 3.) Once at the top position hold for a count while squeezing your back muscles and then return back to the starting position. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Do not arc or bend your back. 2.) Perform the exercise slower for more intensity. 3.) Do not lift more than you can manage as that can lead to injury.