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Are you suffering from severe pain in your back for a prolonged duration? Do you often need some external support to move out of bed in the morning? Have you ever sat down and thought about the reasons causing this condition? Well, about 80 percent of people suffer from some kind of back pain during their lifetime.
But it is not a disease or ailment that most people assume the pain to be. Rather, back pain is a result of several day-to-day activities, such as athletics, household repairs, hard labor, shoveling, mowing the lawn, and so on. While this is common for men and women, an inactive lifestyle triggers back pain in men. Doctors recommend various therapies to treat the condition.
However, adding on a few exercises to your normal workout regimen would strengthen the muscles of your back, thereby providing you a tough, sturdy, toned, and healthy back. The below-illustrated workouts will target different areas of your back and build up a muscular one.
Workouts for a Strong Back for Men
This exercise will target the muscles of your lower back. Lie on your back with your knees bent and feet flat on the ground. Rest your arms on their respective sides. Start the exercise by gradually raising your head and shoulders from the floor to the knees. Relax and return to the initial position.
Once you are accustomed to the basic exercise, take it to the next level of difficulty by crossing your arms on your chest or locking them behind your head. Start off with 10 repetitions to make one set. Add on more sets once your body is comfortable with the workout.
Stand straight with your feet at shoulder-width apart, about a foot away from the wall and facing away from the wall. Gradually lean back on the wall and lower yourself to a squatting position. Keep lowering your back as low as possible. Hold the position for five to ten seconds. Thereafter, rise upwards slowly in the same manner. Repeat the exercise 8 to 10 times.
Cable row is one of the best back exercises for providing the highest muscle-mass. Sit on a platform with your knees bent slightly and hold a cable comprising of neutral grip firmly. Your arms should outstretch while the shoulder blades and back must be straight. Release some amount of tension in the cable before you begin.
Pull the handle to your sternum and brace the abdomen. Start moving to the starting position slowly. Minimize the movement of your upper body while working out. This exercise is highly useful for strengthening the lower back muscles.
Single Arm Row
Stand straight and keep your right knee and right palm on a bench adjacent to you. Make sure that your back is straight and parallel to the bench. Hold a dumbbell in your left hand and raise it up towards you, such that your upper arm gets parallel to the floor.
However, ensure that your palm is facing in and the lower arm hangs straight towards the floor. Release the dumbbell slowly to the starting position. Repeat the same exercise with your right arm.
Stand straight with your feet together. Hold a dumbbell in each of your hands and place them by your side. The exercise begins with lifting the dumbbells over such that your upper arm is at a 90-degree angle with your body and forearm is at a 90-degree angle with your biceps.
Gradually shift the dumbbells from the shoulders to above the head. Be careful not to swing or rock the weight. Return back to the original position and repeat it again. Perform this exercise in sets of 10 to 20 repetitions.
Lie on your side on a flat surface with your upper body off the ground, using your forearm. Support yourself on your elbow, while keeping the lower arm straight out and hand into a fist. With your opposite hand, catch hold of your shoulder to keep it steady and straight.
Your hips, pelvis, and chest should be straight in a line, similar to a plank. Initially, work on holding the position in good form and thereafter, perform in sets of 10 repetitions on each side. Once you’re comfortable with the workout, increase the repetitions, as long as you don’t hurt yourself.
While practicing these back strengthening exercises on a regular basis, you’ll notice the fruitful results coming your way very soon. Men, you sure have hope to build a strong back! Go get one today!