There are so many back training exercises that it is almost impossible to pick just 5. I have a feeling there will be another set of posts following up on this one.
Training your back is an important thing. We use our back all day long. By building stronger back muscles we make everyday life easier. Here are 5 great exercises for building back strength and mass.
Pull ups/Chin ups
Definitely one of the best back training exercises is the pull up (or chin up) as it activates all of the back muscles at one time. This exercise targets the lats, shoulders, biceps and your grip. There are many ways to modify this exercise. You can change your grip, add resistance, do slow negatives, do holds, or go side to side.
These are one of my absolute favourite back training exercises to perform. They allow you to move big weight and that's a good thing for mass development. Even rack pulls are amazing at developing the back.
Seated rows/Bent rows
As back training exercises go these are amazing. With seated rows, make sure you stay upright. Use proper form. With bent rows the problem is usually being too upright. Getting the full range of motion for these two is very important.
These target the erectors, hamstrings and glutes. Remain neutral and don't hyperextend your back. You can even add resistance.
These are going to help you avoid injury. This is probably the most important of the back training exercises. They will help you with healthy shoulders. This is extremely important.
Flexibility is Key
One last point I would like to make is that flexibility is the key. Make sure that you are using a foam roller on a regular basis. If you have trouble with your shoulders, incorporate the Rotater in your daily routine. This is a device that I highly recommend. It fixed every single shoulder issue I have had and it keeps them away. Have a look at this video:
If you don't have one of these then I suggest you get one.