Best Back Exercises for Strength and Muscle Gain

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Best Back Exercises for Strength and Muscle Gain
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Plank

• Commonly perceived as a core movement, the plank
  is actually a full-body exercise. Planks are the
  best back exercises at home because all you need
  is an exercise mat for the exercise. If you are a
  newbie, you need to hold a plank for just one
  minute. This exercise recruits your deep back
  muscles, called erector spinae, to let you hold
  your position effectively. Doing the plank
  also increases abdominal muscle thickness  with
  time.

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• Plank Muscles Worked The plank not only works
  your rectus abdominis, but it also works other ab
  and core muscles that run down the pelvis along
  your spine and up to your shoulder girdle.

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Pull Up

• It's always a good idea to incorporate an
  overhead pulling exercise in a back workout
  regimen, and the pull up is one of the best
  compound back exercises for that matter. Pull up
  is a classic bodyweight exercise for a wider
  back. This upper body strength training
  exercise is tougher than a chin-up, but it can be
  performed on an assisted machine for beginners.

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• Pull Up Muscles Worked Pull-ups work several
  muscles of the body including the latissimus
  dorsi, trapezius, pectoralis major, deltoids,
  biceps, teres major, infraspinatus, and teres
  minor.

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Bridge

• If you feel like you spend a considerable amount
  of time sitting, the bridge, also known as glute
  bridge or hip raises, can help you keep your
  lower body active. Bridges are the easiest and
  best bodyweight back exercises anyone can do.
  They work the gluteus maximus, which is one of
  the most important muscles in the body. Keeping
  it strong can support your lower back.

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• Bridge Muscles Worked Bridge targets the
  hamstrings, abs, and glutes. It can act as an
  effective warm-up exercise and a rehab exercise
  to boost spinal and core stabilization.

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• Strengthening your back offers a lot of benefits.
  The most important one is lending you a helping
  hand to live everyday life in an easier way.
  These best back exercises will provide you with
  everything you need to get stronger and, as a
  result, function better.

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• Keep in mind, as you progress, in these back
  strengthening exercises, that you need to
  challenge yourself, to do better. You can achieve
  that by adding resistance or weight but proceed
  with caution. If you have a history of back pain
  or other issues, consult a physical therapist or
  your physician before proceeding
  because research (3) tells individuals with low
  back pain to refrain from doing specific back
  exercises.