One of the more popular muscles groups people like to train in the gym is their back. Developing and maintaining a strong back is necessary for a multitude of reasons. For example, it helps prevent common back-related injuries, improves activities of daily living and finally, it helps to be strong as you age. The following article looks at the most popular back exercises according to the highest number of down loads via the Jefit app.
Anatomy of the Back
Your back muscles are the main structural support for your torso. These muscles help you move your body. These include your head, neck, shoulders, arms and legs. Your back muscles work together to allow you to bend, twist, turn your head and extend your back. Your back muscles start at the base of your skull, extend across your shoulders and down to your lower back right above your hips. These muscles attach to your ribs, vertebrae, shoulder blades and neck.
The main muscle groups that make up the back are found below. These are considered more superficial. Keep in mind there are other intermediate level and intrinsic back muscles that will not be mentioned in this article.
- Trapezius
- Rhomboids
- Latissimus dorsi
- Erector spinae
- Multifidus
- Quadratus lumborum
Most Popular Jefit Back Exercises
To work your back efficiently, it’s important to utilize basic movement patterns. These include horizontal and vertical pulling, vertical push, and hip hinge as examples. The following exercises make up the movement patterns mentioned above.
- Wide Grip Lat Pulldown
- Barbell Deadlift
- Barbell Bent-Over Row
- Barbell Shrug
- Cable Seated Row
- Pull-Up
- Dumbbell One-Arm Row
- Dumbbell Shoulder Shrug
- Back Hyperextension
- Chin-Up
- Dumbbell Bent-Over Row
- Close Grip Front Lat Pulldown
- T Bar Row
- Barbell Romanian Deadlift
- Cable V Bar Pulldown
The 15 exercises seen above are the most popular exercises on our app in terms of total downloads. Add in a few of these exercises into your next Jefit strength training program.
Stay Strong Together
Jefit, named best strength app by Sports Illustrated, Esquire, GQ, Men’s Health, Greatest, Forbes Health, and many others. It offers a community responsible for 92,000,000 workouts to date! The app, which recently passed 10 million downloads, comes equipped with a customizable workout planner and training log. The app has ability to track data, offer audio coaching cues, and can share workouts with friends. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals.
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