These back exercises strengthen your cross. Plus: the ultimate guide on how to train your back muscles optimally and what back exercises are the best

Why Solten you train your back muscles? 

Sure, more muscles are always a good argument for strength training. But a strong back has many other advantages. A strong back not only looks good but is also less prone to tension and injuries. A well-trained torso and shoulder muscles act like a tank, which ensures a better posture, protects you from injuries and relieves the delicate spinal discs. 

3 reasons that will motivate you to strength training

1. back training prevents pain

Who supports torso and spine with a strong muscles, rarely suffers from back pain. By the way: If you do not want to resort to heavy weights, graduated back exercises. The helps to strengthen the back muscles and thus to pain.

2. back training makes life easier

A strong back helps in many situations. Those who work in the office and about much sitting is noted that a strong back reduces the stress when sitting.

3. back training makes you beautiful

Yes, you heard right. The right back workout is a great way to coveted V-shape, so a V-shaped torso (broad shoulders and a narrow waist). Besides the good looks a strong back muscles also improves your posture.

Which back muscles I have to train in order to prevent back pain?

To a healthy back are strong abdominal muscles. These are stunted, the back muscles can still be as strong, sooner or later those muscle imbalances lead to problems with the cross. Both the straight and the oblique muscles play an important role: some help in trunk flexion, the others support the spine and affect posture. But even vestigial back extensors or poorly developed buttocks often trigger pains in the back. It is best to go to a sports doctor. The feel of existing imbalances and tells you which back exercises help you.

>>> 40 tips for back pain

How to strengthen the lumbar spine?

The lower part of the back is the schmerzanfälligste. On it standing, sitting, carries most weight. Only through a strong musculature, you can avoid the long term pain there. The Good: There are a variety of back exercises (for home) that strengthen your lower back. In general, the training effect increases, the harder you pull the lower vertebrae on its own into the hollow back (Hyperlordosis). A passive hyperextension without muscular stabilization, you should avoid it.

Which back muscles are there and what they are for?

Before starting with this motivation syringe and work on your back fitness, you can still be a crash course in spinal anatomy give. An exact number of back muscles is difficult to call, because the muscles are sometimes hard to separate from each other and are therefore summarized. Overall, the back muscles in 2 levels can be divided:

  • Superficial level of the back muscles: The group of superficial muscles mainly include the trapezoidal or trapezius and the broad back muscle. The trapezius is named for its shape and position: it looks like a hanging on the back hood and covers the entire neck area. Without it, you could, for example, do not move the shoulder blades and not turn his head. He is one of the most important back muscles that you have. Also of great importance is the broad back muscle. He is responsible for the movement of the arms and the lateral flexion of the trunk. In addition, the hull belt muscles and the spinal rib muscles are superficial level. Since they are under the hood and the broad back muscle, this can not be seen from outside. Hull belt muscles are the large and the small diamond muscle and the scapula levator muscle. To the spine-rib muscles include the front upper and lower rear Sägemuskel.
  • Deep level of back muscles: keep the body upright and stabilize the spine: the most important task of the deep back muscles. These muscles run along the spine and are obscured by the superficial muscles. but they can feel the side of the spine as a bead. This includes the erector spinae, which includes several muscles and straightens the spine. Overall, this layer consists of different layers which overlie one another and thus form a stabilizing muscle braid.

To test how strong your back muscles

For this simple test, you need nothing more than a chair. Place your hands crossed on his shoulders and put down. Then you are 5 times in succession as soon as possible, put down again and see it at the time. How long did it take you - more than 10 seconds? Possession in your muscle power can be much to be desired. If you need more than 12 seconds you have to think seriously worried. Then you have in fact significantly increases the risk of falling, which can not balance themselves with the best coordination. Even if you have doubts about the functioning of certain muscles, then: From the Specialist!

Which back exercises are the best?

Not an easy question. As the best back workout looks depends on what your goals with your exercise. The basis for a V-shape defines a back-workout, which is also directed to trapezius (the trapezius) and the rhomboids (rhomboid major, minor) and concentrated the shoulder muscles. By the way, this strength training also prevents a hump. Complete the following about back exercises: shrugs and reverse flys lying down. Another workout for the back fitness and V-shape consists of a reclined pulldowns to the chest (optimum angle for the latissimus 135 degrees), pulldowns in the preamble and one-arm dumbbell rowing, requests the biceps and trapezius were. If you train for a broad cross and wants to prevent back pain by the way, relies on complex exercises like deadlifts barbell squats with barbell and for latissimus pull-ups to the neck.

If, at the back training more on strength or flexibility?

Clear: both. To a strong, healthy back are not only powerful, strong back muscles, but also flexibility and coordination. Just when you train all areas to reach a balanced muscle corset that protects you from pain and gives you a good feeling. The best exercises can be found in this picture gallery.

>>> The best stretching exercises for more flexibility

Is it enough to train once a week back?

If you want to celebrate fast visible results, you'll have to do something more: 2 to 3 times a week you should challenge your muscles. Between workouts for the back you can then deal for example with other muscle groups. Or train your endurance while jogging and cycling. Basically, do not Rack same muscles on two consecutive days. In between, always 1 Complete Rest must be.

How many sets and reps are optimal for back muscle training?

To answer this question, you need to clarify what effects you want to achieve with your back workout. Would you define your muscles and work out an impressive back? Or are you at building muscle? Depending on the target in fact the number changed. And then you can be guided by the following values:

muscle definition  muscle building
Number of repetitions 15 to 25 6 to 12
Number of sets 2 to 3   1 to 3
Between sets 30 to 60 seconds 30 to 180 seconds

>>> The ultimate guide to build muscle 

What role does the deep muscles for a healthy back?

Do not underestimate the importance of the deep back muscles. They are largely responsible for moving our vertebrae and support. While there are small, low-lying areas of the muscles, but stabilize by your connections our whole movement system. Raise example, the arm, the deep muscles already reacted a split second earlier and strengthens your vertebrae. When back problems this sophisticated system often does not work anymore - the stabilizing effect is lost. Only effective countermeasure: Exercise!

Good for strength training only for the prevention or as treatment of back pain?

Most back problems are caused by too weak muscles. Targeted strength training can bring relief since. The problem: Most shrinks the training motivation with the pain. Once the acute symptoms subside, the level of suffering falls, other things are suddenly important, and certainly the training is neglected. You should never believe without concrete pain would be no need for action. Take advantage of the regained freedom from pain, to fight back problem comprehensively. Only with specific training to avoid future problems and invest permanently in a healthy back.

What training equipment bring my back really something?

Optimal are so-called loose boards or balance board. Available in a variety of styles and price ranges. You can also perfect train at home with it. How it works: The permanent wobbling activated dormant muscle groups. In addition, the training improves with this device coordination, balance and responsiveness. If you like it like extravagant, should even work with a so-called Spacecurl or Aerotrim. This three-dimensional training device that was originally developed for astronauts, is now also in some rehabilitation centers for use. The special effect: The controlled movements in all directions strengthen back muscles that are rarely required in daily life.

>>> The best home exercise machines in the test 

I should like to focus during training entirely on strengthening exercises for your back to get rid of pain fast?

Of course, you are less prone to cross-complaints with a stronger back muscles. However, you should not make too one-sided your program. The reason: Whoever asks only a muscle game, neglected simultaneously another. This leads to so-called muscle imbalances, which in turn cause pain. Important for back training: Train also the belly, because it forms the counterweight for back muscles. Especially the oblique muscles act like a belly band that distributes the weight and stabilized.

______________________

The best back exercises and 900 further exercises can be found free in our Men's Health Personal Trainer app or on the Web at www.menshealth-personaltrainer.com

 

Exercise 1: Inverted rowing with towel - Step A2/18
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Exercise 1: Inverted rowing with towel - Step A

© Beth Bischoff

Back exercise # 1: Inverted rowing with towel

makes a broad back and tight arms

A. 2 towels shoulder width of a rod insert (1 meter) to grab with each hand a cloth end. Arms and legs stretch, backward place under the bar, heels on the ground.

Exercise 1: Inverted rowing with towel - Step B3/18
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Exercise 1: Inverted rowing with towel - Step B

© Beth Bischoff

Back exercise # 1: Inverted rowing with towel

makes a broad back and tight arms

B. Pull the upper body as close as possible to the pole approach. The position for 2 seconds, lower the body.

10 to 12 repetitions

Exercise 2: Alternating Dumbbell Row - Step A4/18
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Exercise 2: Alternating Dumbbell Row - Step A

© Beth Bischoff

Back Exercise # 2: Alternating Dumbbell Row

pumps the trapezius on powerful

A. up legs shoulder width and bend your upper body forward until it is almost horizontal. hang in front of the body both dumbbells. Important: Keep back straight!

 

Exercise 2: Alternating Dumbbell Row - Step B5/18
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Exercise 2 Alternating Dumbbell Row - Step B

© Beth Bischoff

Back Exercise # 2: Alternating Dumbbell Row

pumps the trapezius on powerful

B. lifting dumbbells alternately and reduce: lead right hand on the chest, short stop, reduce, then the whole thing with the left.

10 to 12 repetitions per arm

Exercise 3: Bent-over lateral raises - Step A6/18
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Exercise 3: Bent-over lateral raises - Step A

© Beth Bischoff

Back Exercise # 3: Bent-over lateral raises

is great for the upper back

A. A pair of dumbbells grab and move the body strong forward. Arms hanging slightly bent front of the knees. The gluteal muscles tense up and keep your back straight.

 

Exercise 3: Bent-over lateral raises - Step B7/18
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Exercise 3: Bent-over lateral raises - Step B

© Beth Bischoff

Back Exercise # 3: Bent-over lateral raises

is great for the upper back

B. Arms stretched simultaneously raise until they form a straight line with the shoulders to the side. keep it short voltage back.

8 to 10 repetitions

Exercise 4: pulldowns, kneeling - Step A8/18
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Exercise 4: pulldowns, kneeling - Step A

© Beth Bischoff

Back exercise # 4: pulldowns, kneeling

bring your cross in a V shape

A. Kneeling in front of the lat but remain upright, causing the body to the knees forms a line from the shoulders. make the arms out and grab the bar about shoulder width.

Exercise 4: pulldowns, kneeling - Step B9/18
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Exercise 4: pulldowns, kneeling - Step B

© Beth Bischoff

Back exercise # 4: pulldowns, kneeling

bring your cross in a V shape

B. The rod slowly and controlled to the upper chest tighten. Keeping the upper body straight, the gaze is directed forward.

8 to 12 repetitions

Exercise 5: Y-lifting on the exercise ball - Step A10/18
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Exercise 5: Y-lifting on the exercise ball - Step A

© Beth Bischoff

Back exercise # 5: Y-lifting on the exercise ball

define your shoulder girdle

A. With each hand a dumbbell grab his stomach lay on an exercise ball. The breast protrudes just above the ball out. just skip back, hanging arms, palms facing each other.

Exercise 5: Y-lifting on the exercise ball - Step B11/18
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Exercise 5: Y-lifting on the exercise ball - Step B

© Beth Bischoff

Back exercise # 5: Y-lifting on the exercise ball

define your shoulder girdle

B. Lift arms so far that they form, together with the body of a Y. The tension for 2 seconds. lower weights.

8 to 12 repetitions

Exercise 6: One-arm cable pulley Rowing - Step A12/18
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Exercise 6: One-arm cable pulley Rowing - Step A

© Beth Bischoff

Back Exercise # 6: One-arm cable pulley rowing

stabilizes the trunk and lower back

A. take control cable with your right hand and go to step position. just put your left foot one meter in front of the right foot, upper body you have it slightly bent forward.

Exercise 6: One-arm cable pulley Rowing - Step B13/18
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Exercise 6: One-arm cable pulley Rowing - Step B

© Beth Bischoff

Back Exercise # 6: One-arm cable pulley rowing

stabilizes the trunk and lower back

B. Then pull the cable pull up at chest level while turning the upper body to the right. 2 seconds back.

10 to 12 repetitions per side

Exercise 7: Cable trains to face - Step A14/18
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Exercise 7: Cable trains to face - Step A

© Beth Bischoff

Back Exercise # 7: Cable trains to face

for Lethal and broad shoulders

A. place upright in front of the cable pulley, feet shoulder width apart. Arms reach, grab one end of the rope with each hand. Palms facing each other, the back is straight.

Exercise 7: Cable trains to face - Step B15/18
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Exercise 7: Cable trains to face - Step B

© Beth Bischoff

Back Exercise # 7: Cable trains to face

for Lethal and broad shoulders

B. pulling the elbow outwardly and thereby cause the ends of the ropes to the level of the ears. hold briefly, then returned.

10 to 12 repetitions

Exercise 8: Dumbbell lifting, lying - Step A16/18
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Exercise 8: Dumbbell lifting, lying - Step A

© Beth Bischoff

Back exercise # 8: Dumbbell lifting, lying

are the shoulders resistance

A. Laterally place on the bench, supported by the left arm it. With your right hand grab a dumbbell and let the arm bent hang down before the body easily.

Exercise 8: Dumbbell lifting, lying - Step B17/18
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Exercise 8: Dumbbell lifting, lying - Step B

© Beth Bischoff

Back exercise # 8: Dumbbell lifting, lying

are the shoulders resistance

B. raise right arm to hold the dumbbell over your head. The palm should face the end position to the head.

10 to 15 repetitions per arm

5 back-missiles - Tuning tips for a broad cross18/18
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5 back-missiles - Tuning tips for a broad cross
© Markus Voll

Training booster:
5 back-missile

With our tuning tips go guarantees even faster in width

I. deviation Dumbbell access off-center, but slightly offset. This has an effect on the weight distribution, pushes other parts of the muscle.

II. Inflation After the first normal rate 5 sets the same exercise with 30 percent less weight, between 20 seconds each break.

III. Attract For extra kick in rowing exercises, this provides: Pull the end of the movement the shoulder blades together deliberately.

IV. Hooking Posing is strength! place immediately after the exercise in front of the mirror and the trained muscle tense 20 seconds.

V. devising Motion earlier in the head by playing (eye 10 seconds close) - improves the interaction of the muscles.

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