We live in an age where everything we do (from looking at our phones to working on our laptops to even driving) requires sitting and looking forward with our shoulders down. That’s why strengthening your postural muscles is so important—and one of the best ways to do that is to train your back. That’s why today we’re going to tell you about 5 such exercises that our trainers also suggested to us.
There are many muscle groups that make up your back, and by choosing the right strength training exercises, you can build muscle, burn more calories, and increase your metabolism, all of which will help you shed fat and lose weight. will help you achieve your goals faster.
The following exercises are compound moves that target your back and help you burn fat faster. Incorporate the following 3 sets of exercises into your current fitness program. For more information, read This Workout Plan That’ll Keep You Fit for the Holidays.
5 back exercises to burn fat fast
- lap
- barbell street
- Dumbbell Renegade Row
- rower
- deadlift (any variation)
lap
To do pull-ups, start by holding the barbell shoulder-width apart with the palms facing away from you. Drop fully and pull your shoulder blades down. Next, pull your torso toward the bar, allowing your chin to clear it, squeezing your lats and upper back. As you come up, be sure to lean back slightly and reach from your breastbone, not your chin. Allow yourself to hang back completely, and then perform another repetition. Do 3 sets of 6-8 reps.
barbell street
Grab a barbell slightly out over your shoulders with a pronounced (overhand) or rear (underhand) grip, and stand up straight. Keep your core tight, and hinge your hips so that your body forms a 45-degree angle (while maintaining a neutral spine).
Then, bring your elbows toward your hips, squeeze your back, and straighten your arms to reach full extension over your shoulder blades, then repeat again. Do 3 sets of 6-8 reps.
A nice tip for any back exercise: If you’re having trouble with your back and end up using too much of your biceps, imagine using your elbows to guide the movement. do it. This will help you better engage the area and create stronger heart muscle connections.
Dumbbell Renegade Row
Begin by getting into a push-up position in a wide stance and holding a pair of dumbbells. Engaging your core and squeezing your glutes, lift the weight with one hand by moving your elbow toward your hip and squeezing your lats.
Lower the dumbbell to the ground, and row with the other hand. Return to the starting position before doing another push-up. Do 3 sets of 6-8 reps with each arm.
rower
Like deadlifts, rowing isn’t exactly a straight-back exercise since it also involves your legs and core, but it does burn a ton of calories.
To use the rowing machine properly, first bend your knees and grasp the handles on the front of the machine. Then, push your entire body back with all the power in your legs, straightening your legs, then lean back and pull your arms and upper back until the handles touch your chest. do not touch
If you are used to anaerobic exercise, you can do 2-3 sets of 500m hard sprints, or start building endurance by rowing 1000-2000m.
deadlift (any variation)
While not technically a back exercise, the deadlift exercise mode works your upper back, lats, and posterior chain.
Stand with your feet shoulder-width apart on the floor with a weight in front of you (kettlebells, dumbbells, or even trap bars work well). Push your hips back and down to release the weight—make sure your shoulders are aligned with the weight and your torso is straight in position.
Keeping your core tight and shoulders down, stand with weights lifted through your heels and glutes, squeezing your glutes upward. Reverse the motion to bring the weight down before performing another repetition. Do 3 sets of 6-8 reps.
