Back Strengthening Exercises For Men
The following back strengthening exercises for men are excellent for weight training drills that can strengthen the muscles supporting the back. Men are prone to back injuries as they engage in heavy weight training. These back strengthening exercises can improve fitness and help build muscle mass that reinforce protection against back injuries.
- Pull ups. This is one of the simplest back strengthening exercises for men. You need to grab an overhead bar, grasp it with an overhand grip and allow the body to hang below. Slowly pull the body up until the chin reaches over the bar. This movement will exert pressure on the back muscles to contract.
- Side bridge. This back strengthening exercise helps build a protective strength on the midsection while imposing endurance on the back muscles with minimal strain on the spine. This is performed side lying while propping the body with the forearm keeping lower arm straight on the side with the other hand holding the shoulder to keep the body steady. The body must be steady like a plank keeping the chest, hip, and pelvis in a straight line.
- Deadlifts. This is one of the more advanced back strengthening exercises that also works on the abdominals, leg, hip, and arm muscles. Stand before a barbell, bend your knees and lift the barbell slowly as you straighten your knees. Pull the shoulders back and hold the position for 10 seconds and slowly lower the bar back on the floor.
- Hyperextension. This back strengthening exercise improves endurance and strength of muscles supporting the spine and the buttocks. Lie face down and slowly bring the upper body off the ground with both arms on the sides. Keep this position for 10 seconds and lower the upper body slowly to relax. Repeat 10 times.
- Cable Row. This is a good back strengthening exercise that helps build muscle mass on the back. Sit on a platform that allows you to bend your knees. Hold the cable handle firmly keeping the shoulder blades straight and the arms outstretched and slowly pull the cable close to sternum.