Health and Fitness

How to Choose the Best Back Exercises For Your Body Type.

If you’re someone who is looking to build your back up, you might want to consider adding some exercises for your back. This includes doing some pushups or pull-ups. But it never hurts to look into other ways of strengthening your back, too. One way that can help you is by choosing the best back exercises for your body type.


One of the first places to start is by determining what kind of muscles blaze exercise will work best. There are two major categories: ballistic and static. Ballistic exercises have a higher range of motion and are typically performed with large muscles in excess, such as squats and deadlifts. 

Exercising can be one of the most gratifying parts of a healthy lifestyle. Whether you go to the gym or use your own body weight, the benefits are endless. The only downfall is when you take your workout too far and end up hurting yourself or overdoing it. There is a right way and a wrong way to exercise.

Static exercises have a smaller range of motion and mainly use smaller muscles in conjunction with one another, such as pull-ups, dips, and shoulder presses on an incline bench press machine. With that said, here are some different types of back exercises along with their corresponding body types.

How do you know if you’re really exercising?

Once you know what you need to do, keep track of your progress by writing down your workouts and how many minutes they take. If you don’t know what kind of workout is right for you, try out the different types of exercise that are offered at the gym.

What is a back exercise?

A back exercise is any type of exercise that targets the mid and lower back region. For example, you can do seated rows, barbell rows, and lat pulldowns; they all target the same muscles in your back. The primary muscles targeted are the latissimus dorsi, trapezius, rhomboids, erector spinae, and quadratus lumborum.

One study suggests that people who exercise a minimum of three times per week and eat reasonably healthy may start seeing positive changes after just nine short weeks. However, this is not the case for everyone.

There are many factors to consider when determining how long it will take before physical and mental benefits are seen. It depends on the individual’s baseline health, their commitment to exercise, and what type of exercise they are performing. 

The different types of back exercises

Ballistic back exercises




-Bigger muscles, little range of motion

-Smaller muscles, higher range of motion

Static back exercises




Shoulder presses on a bench press machine with an incline bench

Body Types and their corresponding back exercises

  1. A) Endomorph (apple shape):

-Weighted pull-ups

-Dumbbell row

-Dumbbell shrugs

  1. B) Mesomorph (pear shape):

-Lat pulldown

-Seated cable row

  1. C) Ectomorph (oval shape):

-One-arm dumbbell row

  1. D) Obese:

-Plyometric push-ups


An exercise that involves strengthening the back muscles can be extremely helpful for anyone, regardless of what body type they are. In fact, a strong back can help your whole body enjoy a more balanced, less painful, and more comfortable life.


In order to choose the best Musclesblaze exercises for your body type, you’ll need to identify your body type and then find the correct  exercises to strengthen your back muscles.



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