Abs, chest, and arms tend to get all the glory for both men and women, but a strong back is your foundation. You should give it the same attention as all your other muscle groups, and some would argue even more.
When doing moves like dumbbell rows and lat pull downs, you might need some extra help to get a good grip on the bar and support your wrists—especially if you’re lifting heavy weights. But which accessory is best: straps, hooks, or gloves? Keep reading to find out.
Benefits of Back Exercises
Training your back muscles will allow you to pull more weight, and it helps prevent injuries that can keep you out of the gym and interfere with daily life.
If you want a bigger, stronger back, you probably already know how important it is to incorporate the full spectrum of back exercises into your weightlifting routine. In case you need some motivation, here are some of the benefits of strength training for your back:
- BETTER POSTURE: If you sit in front of a screen all day, your posture is taking a hit. Even with an ergonomic desk set-up, computer work is bound to create muscle imbalances, which can cause rounded shoulders and a hunched-over appearance. Training your back can help fix posture problems from sitting behind a desk.
- LESS INJURY RISK: Most of us endure long periods of being sedentary interrupted by the occasional workout. These oscillations put you at greater risk for a back injury. Regular back workouts can reduce your risk of injury and improve your posture, even when you’re resting.
- BIGGER LIFTS: Exercise like chin ups, seated rows, and lat pull downs will strengthen your weaker back muscles, boosting your overall strength. A strong upper back stabilizes the whole body, from your shoulders to your core. So don’t be surprised if you see gains across the board.
Moves That Target the Back Muscles
When exercising your back, the goal is to work all your muscles. You don’t necessarily need to work every muscle group each time you workout, but your strength training routine should be balanced. Aim to work all the muscle groups in your back every week.
Here are some common back exercises to help you get strong and chiseled.
- Chin-ups – Pulling up the entire weight of your body works just about every muscle in your back, but especially the lats (latissimus dorsi).
- T-bar row – These standing rows work the lats, rhomboids, and traps. They’re good for improving your pulling strength and widening your frame.
- Dumbbell row – This compound exercise works both your upper and lower back muscles, helping you build strength and improve your posture.
- Upright row – This move builds strength in the shoulders and upper back by targeting the traps and the deltoids.
- Seated row – Row cable workouts target the upper back muscles and the lats—especially the area on the outer side of the chest wall.
- Lat pull-downs – As the name suggests, lat pull downs work the latissimus dorsi muscles, helping you achieve that classic V-shape.
- Bent-over rows – This move targets the lats, traps, rhomboids, and deltoids, helping to improve trunk and hip stability.
THE PROBLEM WITH MOST BACK EXERCISE WRIST STRAPS
Look around at the gym and you’ll see lots of weightlifters using all kinds of straps, hooks, and gloves. Many of the back weightlifting straps you find online are simple pieces of sewn cloth or leather that loop around the wrist and the bar.
These products are supposed to give you more control over heavy weights, but they’re often uncomfortable to use. And they might even increase your risk of getting injured.
Most back workout straps also lack versatility. Who wants to change gear every time you switch exercises? There’s a better solution—one that’s used by top athletes and Olympians: Versa Gripps.
Many lifters use wrist wraps for back exercises to get a good grip on the bar. Versa Gripps’ wrist straps for back training are designed to enhance your mind-muscle connection by allowing you to focus on the muscles you’re targeting—without worrying about your grip.
They’re better than traditional lifting straps for back workouts and run-of-the-mill back workout wrist wraps. It’s why Versa Gripps are trusted by top athletes all over the world.
FIND YOUR VERSA GRIPPS FOR BACK TRAINING!
Versa Gripps: The Only Accessory You Need for Back Exercises
Versa Gripps are the only back weightlifting wrist straps you’ll ever need. They’re a game changer when it comes to weightlifting performance and safety, thanks to their innovative design. Versa Gripps are like straps, hooks, and gloves, all in a single product.
- Reduces grip fatigue – Versa Gripps feature proprietary, custom-engineered non-slip material to help you get a better grip. And with built-in arch support and a quick-release safety feature, Versa Gripps help you lift safely while reducing your risk of injury.
- Improves mind-muscle connection – Versa Gripps improve your mind-muscle connection by allowing you to concentrate on the movement without worrying about your grip. They’re the only product you’ll ever need for back workouts.
- Keeps you on track – Versa Gripps are designed for quick-move transitions. Simply twist the grips to move seamlessly from one exercise to the next. No stopping to adjust your gear.
