5 Super Beneficial Exercises for A Stronger Back

While some bodyweight exercises are beneficial for more than one part of your body, most others focus on improving the strength of a particular area or specific kind of muscles. So, when you are looking to strengthen a specific area on your body, like your back muscles, you should find and do exercises that are the most helpful in this area.

Many of us exercise-freaks give too much attention to the front side of our body, or what we can see in the mirror, while completely ignoring whatever is going on the backside, as it is something we don’t regularly see.

But, at the same time, having a stronger, bigger back is important for the overall posture of the body and to make it look great.

Today, we are going to talk about the best 5 exercises to gradually improve the strength of your back. All these workouts you can easily perform at home without needing any equipment or machines.

Let’s get started.

1. Cat-Camel Stretch

This particular exercise works to make your spine stronger by mobilizing the muscles around it. It’s recommended for those who have little to do with mobility.

How to do it:

Cat and Camel Exercise

Lie on your stomach. Now, raise your body with the help of both palms and both knees such that your knees come right under your hips, and your hands under your shoulders. Let your stomach relax. Maintain the position for 1-2 seconds. Now, stretch your mid-back up until your shoulder blades start moving apart. Hold this position for 1-2 seconds.

Repeat the same set of 3-4 stretch about 8-10 times.

2. Y Raise

This one is particularly useful for strengthening the upper back and mid-shoulder. It can also be done with dumbbells or cables for added impact.

How to do it:

Y Raise Exercise

Lie on your stomach. Extend your arms in front of you in a Y shape and keep your thumbs pointing upwards. Now, slowly raise your arms up and try to pull your shoulders back. Maintain the position for 1-2 seconds. Get back to the starting position. Your legs should remain still and touched to the ground during the workout.

Repeat 3-4 sets of the same exercise 8-12 times.

3. Bird Dog

In addition to the back, this exercise will also help strengthen your upper muscles. It’s relatively easier to do and can be included as a warm-up exercise to your daily workout routine.

How to do it:

Bird Dog Exercise

Start with the dog position (hands under your shoulders and hands under the hips). Lift and stretch your left arm forward whilst extending your right leg up and back at the same time. Maintain the position for 1 second, then return back to the starting position. Do the same with your right arm and left leg.

Repeat the sets of 3-3 Bird Dog exercise for 8-12 times.

4. Prone Pull

This is a kind of pull up where you don’t have to lift your body weight and can still achieve great results in terms of strengthening some important back muscles.

How to do it:

Prone Pull Exercise

Lie down on your stomach and keep your arms stretched over your head. Now, take your arms a little further while at the same time raising your chest from the floor. Pull your arms down to bring the elbows towards your hips while taking your chest back to the floor.

Repeat 3-4 sets of the same 10-15 times.

5. Scapula Press Up

This exercise mainly focuses on improving the shoulder movement, thus helps strengthen your shoulders as well as the back.

How to do it:

Scapula Press Up

Lie on the floor on your stomach. Form a press-up position and take your hands a little outside of the shoulders’ lines. Lower your sternum a little causing your shoulder blades to relax. Make sure to not bend your elbows. Now, push your back up such that your shoulder blades start stretching. Maintain the position for 1-2 seconds.

Repeat 3-4 sets of the same 10-15 times.

I hope these wonderful back exercises help you get a stronger, bigger back. For all your supplement needs, you can visit limitlesspharma.ca, and explore our wide range of pre-workout and protein supplements, including BLOW Pre-workout, Whey Isolate, Whey Protein, and BCAA Power.