What exercises will increase my back strength?

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Really, any back exercise can increase your back strength. Exercises such as pull-ups, rows, pull downs are all great exercises. Strength can be accomplished by overloading a muscle beyond its current capacity, and this is done by tweaking your training program acute variables (things such as reps, sets, and load) to focus your training on increasing your strength. When trying to increase your strength, perform 3-4 sets of your back exercises, for about 8-12 repetitions, with roughly 70% intensity (percentage of load that is based on your 1 repetition maximum). Allow yourself 60-90 seconds in between your sets to rest. Additionally, strength programs can be enhanced through the incorporation of flexibility and progressing from a program that focuses on increasing your body's stability. Proper flexibility in the upper body is incredibly important for back strength because muscles produce the greatest amount of force when they are at an optimal length. These stretches can help promote better posture and increase strength in your back muscles: chest stretch, kneeling lat stretch. In addition to flexibility, an important component of increasing strength is progressing from a program that incorporates stabilization and endurance. Working on stability and endurance promotes a solid foundation from which your body can move. To increase your stability and endurance, perform your back exercises with these acute variables: perform 1-3 sets of 12 - 25 repetitions at a 50 - 70% intensity (percentage of load based on your 1 repetition maximum).

Continue Learning about Types Of Exercise Programs

Types Of Exercise Programs

Types Of Exercise Programs

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.