A lot of people make the blunder of toning up impressive chest muscles, but forget to build their back muscles. This can lead to some grave back problems in the future. It is extremely important to note that back muscles play a major role in providing steadiness to ones body. Bear it in mind that when you exercise your chest muscles and biceps, it is at your back that the weight and strain of your entire upper body is transferred for preserving an upright stable body.

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Not many people see your back muscles unless you have your shirt off, which may make building them a less than desirable outlook, but very soon you’ll be glad you did.

In this episode we’re going to have a look at a few work outs you can do to build back muscles that will make you proud.

Pull Downs

Your lat muscles get instantaneous toning with behind the neck pull downs. Seat yourself straight on a bench that is facing the machine. Take hold of the lat bar with both hands stretched wide apart. Then drag the bar at the back of your neck until it comes to shoulder level. Squeeze your lat muscles to get the most out of the work out and repeat.

The Plank

The plank works your entire core area, including your back muscles. For this exercise, take up the position of a regular push-up with your palm and elbow resting on the ground, and elbow in line with your chin. Transfer your upper body weight to the elbows and the lower body weight to the balls on your feet. Maintain that position as long as you can and then release. Once your body becomes used to this work out, increase the amount of time  that you hold that pose.

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Dumbbell Rows

One of the best and easiest of back muscle toning up exercises is the dumbbell row. While doing it, place one of your knees on a bench (the knee opposite the arm you’re going to use to lift the hand weight) and have one arm fully extended towards the ground. You should be just about in a kneeling posture. Now take hold of the dumbbell and try to use your lat and elbow muscles to lift the weight slowly to your side. Continue the process as required.

Bent Over Barbell Rows

Bent over bar bell rows are amazing for targeting your upper back muscles. You will first have to place the barbell on the ground, in front of you. Keep your knees a little bent and your back slightly arched. Take hold of the barbell, and your legs should be inside your arms. Next pull the barbell back and up into your stomach, using your back to do most of the lifting.  Repeat the process.

When doing this work out, it’s imperative that you don’t try to lift too much weight. You can over exert your back very easily. Take extra care while exercising this option of building your back muscles.

Pull-Ups And Chin-Ups

Pull-ups and chin-ups are a wonderful way to develop back muscles, and they’re also considered the best way to test how strong you are in relation to your body weight. Having been usually trained in the high school, this exercise might be quite well known to you.

What you have to do is to lift yourself up to the overhead bar up to where your chin reaches the bar. Requiring no unusual equipment for muscle toning, this exercise makes use of ones own bodyweight for the muscle development process.

By putting into practice these exercises, you can develop back muscles that will enhance your overall looks, strength and improve your likelihood of back problems in the future. A muscular and strong back is an asset of  an intelligent weightlifter!

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