4 COMPOUND Movements To Build A Strong Back

EXERCISE & FITNESS

- Praveen & Maahek Nair

We must not forget about the back muscles. “They are so important for general posture.” A weak back causes bad posture and slouching, which can lead to a tight anterior chain the muscles in the front of your body. This muscular imbalance can result in a host of problems like breathing issues, lack of mobility and back pain. That’s critical, since approximately 80 percent of adults will struggle with low back pain during their lifetime. Fortunately, strength training which builds muscle and bone mass can help reduce your risk of back problems and other injuries. Compared to isolation exercises, which only target one muscle think biceps curls, compound movements work multiple muscle groups.

Compound exercises also burn more calories since they involve more muscles. Multi-joint movements also improve your coordination, cardiovascular fitness and flexibility, compound exercises are functional. That means they prepare your body for the physical demands of daily life. For example, a squat press can train your muscles for bending and lifting a child. When it comes to the back, which is comprised of many muscles, it’s almost impossible to work one muscle in isolation. “Most back exercises are compound movements, which is great because it means we are getting more muscle engagement.”

So, you can do movements that target the lats, upper and lower back, but your hips, legs, shoulders and arms are going to get worked, too.

The Compound Movements For Back Muscles:

Each Sets: – 3-4 | Each Reps: – 12-15

Bent Over Row: –