Training back muscles

[Beachwaves127]

I love training back! Always have done. Any one else? I think because it’s a large muscle group so I feel great training it, but it’s not the dreaded legs day!

Yes, a little training goes a long way!

It was back day yesterday and I'm really feeling it tonight. I never actually mean to have back day or glutes day (today--hurts to sit so I'm on my belly on the rug), but I get so excited about anything back-related that once I start I can't stop.

I wasn't doing it properly until this year. Was somehow unaware that there are different back muscles that need different techniques! Learning those has made a world of difference. Can't believe how much easier other weights are and even carrying shopping home.

To be honest it’s probably my most neglected area. Out of sight, out of mind! I spend ages working arms, shoulders, chest, core, leg day and forget back.

saying that I do like a seated row on the cable machine. I feel I ought do do rear delt flys and lat pulldowns more. Any other recommendations?

Deadlifts
Lat pull downs
Single arm rows
Barbell rows

I do full body weight training rather than splits and I will include one or two of them each workout. I love the single arm rows the most.

I would LOVE some advice on where to start as I have such pain in my rhomboid/scapula area. I know my back needs strengthening but can't afford a gym at the moment.

That’s interesting. I love looking at my back in the mirror 🙈 maybe I am vain / I think because I know I train it my back looks nice and I am proud! Not to be arrogant - I neglect legs far more than I should as they’re hard work - so I don’t tend to look at my legs in the mirror.

Hopefully someone can help. Are you a member of a gym? if yes the chap on reception at mine spent five minutes years ago showing me four back exercises and I started with those. It was the most helpful thing ever!!!

It’s my least favourite! I find it hard to engage the right muscle. Any tips?

@redfacebigdisgrace, what kind of equipment can you access? Here are key things I do, but it would be a good idea to check in with a trainer to make sure your form is correct. You can also get on YouTube, where there are good demonstrations. Maybe see if there are any "Nuffield gym" videos. The quality is pretty good there.

• Bend over. Hold a weight in one hand (maybe 8 - 12 kg to start with). Rest your other arm on the back of a chair or bench and put your head on that arm. Bend your knees slightly. Now pull the weight up to your rib area smoothly. Don't worry about starting off at a very light weight. You'll improve. Aim for 10 repetitions. Do it three times.

• If you can access a gym, it would be helpful to use a "lat pulldown" machine because it's hard to replicate that movement in our daily lives. Extend your arms as high as you can while holding the bar, then pull the bar down to your chest (puff your chest out a bit. Maybe start at 15 - 20 kg.

• If you have a TRX (a rope sort of thing with two handles), then hold one handle in each hand. Tilt yourself back on your heels so you're at an angle. Then (with a rowing motion--keep your elbows close to your sides) lift yourself up so the handle end up near your armpits.

• You can also (if you're not a gym member) sit in a chair with a lighter weight in each hand (maybe start off at 4 - 6 kg). Keep a good posture (straight back). Lift your arms up so they extend fully, keeping them close to your ears when fully extended.

Good luck.

I do back most sessions. My coach tells me my back is one of my strongest bits which is surprising given I've had back pain in the past so thought it wasn't that strong. maybe the rest of me is just even weaker

@RayKray, have you tried yoga? I obviously don't know where your back pain is coming from, but I had it from lifting weights that were too heavy after lockdown and sitting around during lockdown. It took nearly a year for the yoga to work, but what a difference!

I also think the yoga (and pilates) have made me stronger because they target little muscles that I don't usually use when lifting weights.

I highly recommend a combination of strength exercise and stretching to everyone. You'll feel transformed.

@Antst it was pre lifting I had back problems. Now I'm so much stronger and resilient. I do do mobility stuff alongside the lifting focused on where any weaknesses lie but I've zero time left for yoga these days

@RayKray, I'm glad you're solving the problems with lifting and mobility stuff.

I used to feel the same way about yoga but I find it's worthwhile to squeeze it in. I also do mobility stuff alongside lifting but yoga somehow does something different. I know I'm being naggy and will shut up now, but I will say that I think it would be worth following a YouTube class while watching TV or waiting for dinner to cook! Good luck!

@Antst I appreciate the enthusiasm! I train powerlifting so if I add extra stuff in I'd need to take something I am doing out so as not to overload myself.

@RayKray, I am enthusiastic because it's so nice to see people on Mumsnet asking about strength training and other exercise!

My parents and so many of their friends I know slipped gradually into poor health and lived decades in discomfort because it wasn't the done thing to exercise. They couldn't have found time for it anyway. I know people like that my age even today.

I love that things are changing and that people here are venturing out of their comfort zones to ask how to get started. It's hard not to get excited and overwhelm them!

@Antst I hear you! When I found strength training it totally changed my life in so many ways and I wish everyone could have that feeling.

Me too. Love the feeling after and during a session.