Connect with us


Best exercises to strengthen back muscles

How to choose exercises in back training? See our suggestions!



You need about 3 min. to read this post

Properly composed back training brings with it a number of advantages. Thanks to it we can take care of our health, which is important especially if we work in a sedentary way. What we can gain is also an exemplary silhouette and strength. Which exercises are worth choosing? Which ones to do even at home?

Back exercises. What is worth knowing about them?

First of all, we should be aware of the fact that it will be difficult for us to maintain an ideal silhouette without a solid back training. Very often the goal of training is to have a “V” shaped silhouette. It gives nice proportions and slenderizes the back muscles


Of course, back exercises help us generate strength. We are talking about a large group of muscles, which activates, for example, when lifting weights. At the same time, exercising them, we reduce the chance of suffering an unpleasant injury


Troublesome back pains are something which more and more often bothers us with age, especially when we spend a lot of time in a sitting position; working at a computer or driving a car. Taking care of your back muscles will help you cope with these ailments.

What else can we gain by exercising our spinal muscles?

First of all, an upright posture and self-confidence. Although these elements are sometimes underestimated, they play an important role in everyday life. It is about the first impression we make on others, but also about our level of self-acceptance. The higher it is, the better

Back exercises at home: how to do simple but effective?

Basic exercises for the back at home are not very demanding. To perform them, we do not need to go to the gym or reserve a large amount of time. Which exercises for the back at home are particularly recommended?

  • Gymnastic exercises with rubber bands – the primary role of these inconspicuous plastic hoops is to increase resistance.
  • Forward bends – one of the simplest exercises, where with the toes of the straightened hands we try to reach the tip of the shoe.
  • Twists.
  • Cat’s back
  • Superman – an exercise performed on a mat. It consists in leaning on the trunk with raised hands and joined legs. Should be performed 6-7 times each.
Photo: Syda Productions/Adobe Stock

Popular back exercises with dumbbells

Of course, in a professional or home gym we can successfully use dumbbells. What back exercises with dumbbells work well?

  • dead pull – lifting a barbell from the floor level until the person performing this exercise has a straight back and legs in the knees;
  • kettlebell swing – a type of deadlift that is characterized by kettlebell swing and requires involvement of, among others, hip and lumbar muscles;
  • rowing with dumbbells – can be done for example while kneeling on a bench.

Exercises – back at the gym

What other exercises are worth choosing? The back at the gym can be exercised by, among others:

  • pull-ups on a bar;
  • rowing on a rowing ergometer;
  • pulling down the bottom lift with a narrow grip.

Remember, however, that even high intensity and variety of exercises will not help much if they are not performed regularly

Main Photo: Andrea Piacquadio/Pexels

Blue Whale Press Banner
Blue Whale Press Banner
Click to comment

Leave a Reply

Your email address will not be published.

sixteen + fourteen =


Essential IPS for Beginners at the Gym: Unleash Your Strength with the Right Stretching Equipment

Entering a gym for the first time can be an overwhelming experience, especially when faced with an array of unfamiliar equipment.



Entering a gym for the first time can be an overwhelming experience, especially when faced with an array of unfamiliar equipment. As a beginner, it’s crucial to start your fitness journey on the right foot by focusing on building a solid foundation of strength and flexibility. In this guide, we will explore the essential IPS (Integrated Performance System) for beginners at the gym, with a specific emphasis on stretching equipment. By incorporating the right equipment and techniques into your workout routine, you can enhance your performance, prevent injuries, and achieve your fitness goals more effectively.


Blue Whale Press Banner
Blue Whale Press Banner
Continue Reading


SARMs: A Comprehensive Guide for Fitness Enthusiasts

We all want to achieve our fitness goals and have a perfectly sculpted body.



We all want to achieve our fitness goals and have a perfectly sculpted body. However, achieving those goals can be difficult, and many people turn to supplements to help them achieve their goals. SARMs are one such supplement that has grown in popularity in recent years.


Blue Whale Press Banner
Blue Whale Press Banner
Continue Reading


Best ways to get sore muscles

Sourdough is a consequence of micro-damage to muscle fibers that can occur as a result of training. But what to do when pain impedes daily functioning? Read in our material!



Workouts are a great way to strengthen your body and maintain proper muscle tone. However, there are times when after a workout, especially an intense one, you feel discomfort, sometimes severe enough that you can’t lift yourself out of bed or climb the stairs. What to do then? How can you help yourself? Learn proven ways to treat post-workout muscle soreness!


Relieve the symptoms of DOMS, or delayed post-workout muscle soreness, with foods rich in antioxidants, first of all watermelon, which contains citrulline. This non-protein amino acid helps reduce soreness and accelerate muscle recovery. Pineapples, ginger rhizome and cherry juice also have strong anti-inflammatory properties.

Curcumin and trance

The curcumin contained in the perennial herb has analgesic and anti-inflammatory effects. It also has strong antioxidant properties. Curcumin promotes faster muscle recovery after strenuous exercise. Analogous effects are shown by Omega-3 fats and cod liver oil.

Milk proteins

In 2017, a study was conducted that proved that milk-based protein nutrients remove pain caused by micro-damage to muscles and connective tissue, including from overly intense training. Protein nutrients in concentrate or isolate form contain 40 to as much as 90% milk proteins. Milk proteins consumed in the form of nutrients not only reduce DOMS symptoms, but also prevent them.

Warm baths and Epsom salt

You can also prevent the feeling of discomfort by providing warmth to your muscles immediately after your workout. You can apply a towel wetted in warm water to your body, use a thermos, or even better: indulge in a warming bath. If you opt for a bathtub, add a little Epsom salt to your bath, which relieves inflammation and pain caused by too much training. Such a bath will not only relieve pain, but also affect your mood.

Impact of cold

It turns out that cold compresses are equally helpful in removing post-workout muscle soreness. Cold compresses eliminate swelling and calm the nervous system. Use bags of ice or frozen products. However, avoid direct contact of ice with the skin. If your body is up to it, soak in a tub of cold water.


Self-massage is also good for soreness, reducing muscle pain and improving flexibility. All you need to do is put a roller under the sore area and perform longitudinal rolling. Or you can always use the services of a massage therapist to loosen up sore areas and get them working again. You will achieve the greatest effectiveness if you undergo a massage no later than two days after training.

Repeat workouts

Muscle soreness should not be a reason not to continue exercising. DOMS is a normal bodily response to stress that your body needs to adapt to. If you don’t abandon exercise and keep up the intensity, you can be sure that once the pains subside, they won’t return. However, if they are so severe that you can’t exercise as before, slow down a bit, reduce the load, or for 2-3 days do exercises aimed at developing other muscle parts.


After a workout, the body needs relaxation and relaxation exercises to even out breathing and calm the heart rate. Calm exercise after a workout will give your muscles an uninterrupted blood supply to remove lactic acid and prevent sourness. Instead of exercising, you can go for a walk or jog on a treadmill for 10 minutes at a brisk pace.

main photo: Winegeart

Blue Whale Press Banner
Blue Whale Press Banner
Continue Reading