Having a strong back is necessary to avoid pain and any type of injury. The problem is that most of us do not focus on working the different muscles that make it up, and we tend to train in the same way without generating different stimuli. The dorsals are muscles that shape our back, and are also essential to enjoy a good body posture. Leading a sedentary lifestyle or working with a load can increase the chances of easily injuring ourselves.
To avoid this, we discover 4 exercises that you can perform with your own weight and that will restore strength to your dorsal area.
spartan push ups
The classic push-ups also directly work the dorsals, but if you want to vary your training routine, I suggest you do Spartan push-ups. The variation in the width of the arms and the explosiveness when changing the position. If you don't feel able to change on impulse, you can do it slowly.
Superman Pull
Starting from the classic Superman base (lying face down, with the limbs fully extended), we raise the torso and try to join the scapulae when we open the arms. He fully extends his arms again before lowering himself back down. Do it slowly to maintain control of your lower back and avoid injuring yourself. You will notice that it is quite an intense exercise.
https://www.youtube.com/watch?v=fwQWXXuo68o
Pull-ups with elastic band
Pull-ups are a perfect exercise to strengthen the dorsal muscles. They are difficult to achieve, so you have two ways to perform them: with an assisted machine or with an elastic band. With the band you will feel a more realistic movement than with the machine, and the material will help you propel yourself up. Try to join your shoulder blades when going up and make sure that your shoulders are never at the height of your ears. That is, do not let yourself fall completely.
https://www.youtube.com/watch?v=W7X-uoHpa4c
Rowing on TRX
The TRX is an ideal sports material to work with your own weight, as well as instability. In this case we will perform a rowing movement, in which the lats must be fully activated to make the ascent. Even if you think that the force is done with the arms, it will really help you to increase the strength of your back. Keep the lathe upright and look straight ahead.
You can also perform rowing with an elastic band. Place it on your feet or hook it to a machine. Perform the same rowing movement while keeping your torso upright and performing the scapular retraction.