Yes, I’m referring to Ice Cube’s late 90’s R&B song. You can do it, if you put your back into it. What I’m really trying to say is that a strong back will allow you to increase your overall strength and physical abilities. There are so many exercises that require a strong back to really reap results from a workout. If your back is weak, you can’t perform certain movements well, such as a plank or squat. Training your back will also keep your posture in check and even prevent injury in the future.
I incorporate a back routine into my workouts twice a week. I usually like to pair training my back with shoulders and/or arms. It’s easy to forget about your back because you usually aren’t looking at it in a mirror. If you take some time in the gym to train your back, you just might have to start looking at it more often.
Here are some of my go-to back exercises. While training my back, I’ll do all of these within one workout!
*While doing back exercises I find it more beneficial to use a lighter weight and hone in on my mind to muscle connection. This means to focus on feeling your back muscles being used and properly contracting them.
- Lat Pull Downs on Cable Machine – I love starting out my routine with this one! It wakes my back muscles up and lets them know they’re about to get to work. Like I said start your first set with a lighter weight in order to focus on working your lats. I do 3 sets of 10, increasing the weight with each set.
- Underhand Seated Cable Row – I also use a lighter weight on this exercise as well and like to even bump my reps up a bit. 10 – 12 reps in 3 sets is a good place to start. Do what feels best and choose the weight you still feel muscle contraction, but not too much to where you can’t hold the pull back for a couple seconds.
- Rows on Incline Bench with Dumbbells – Focus your strength on your shoulder blades and pull your elbows back. Complete 3 or 4 sets of 10.
- Single Arm Dumbbell Bent Over Row – Be sure you core stays tight and use moderate weight. Creating more of a swinging motion, bring your elbow back as far as you can. Keep your shoulders level. I do 3 sets of 15 reps.
- High Cable Face Pull – Use the rope attachment. When starting this exercise, keep your butt out, lower back arched and chest out for practicing good form. Slowly pull back, squeezing your back as much as possible. Try starting with 2 sets of 15.
*With all exercises, remember to rest 45 seconds to 1 minute between each set!