Have you ever heard the phrase, “Friends don’t let friends skip leg day?” We would be shocked if you haven’t. It has been turned into a viral meme and become a popular gym trend. In fact, there has been so much talk about how you should never skip leg day that people rarely do anymore. However, since fewer people are skipping legs, another muscle group has earned the reputation of getting neglected the most. Can you guess what it is?
Back Day Gets Skipped the Most
Now, the muscle group that is most often skipped is back day. There are several reasons why people skip back day, but even more reasons why they should not. So, instead of just saying, “Don’t skip leg day,” we say, “Friends shouldn’t let friends skip back day, either.”
Top Reasons Why People Skip Back Day
We all know that to maintain a balanced physique, you need to dedicate equal attention to all the muscle groups in your body. Unfortunately, many people tend to overlook their back muscles during their regular workout routine. Here are the top reasons why people skip back day.
1. They Can’t See Their Back in the Mirror
One primary reason people skip back workouts is that they can’t see their back in the mirror. Unlike other muscle groups that can be easily observed, the back remains mostly hidden from view. As a result, some people feel less motivated to do back exercises because they can’t see direct progress, and it’s just not as much fun.
2. It’s Hard to Work Out Your Back Muscles Properly
Working out the back muscles can be challenging for beginners, as they may struggle with proper form and technique. Compared to exercises targeting the chest, biceps, or triceps, back exercises often require a greater focus on establishing the mind-to-muscle connection to maintain the correct posture and engage the proper muscles. This difficulty factor may prevent people from regularly including back workouts in their routine, and opting for more familiar exercises instead.
3. Lack of Knowledge When it Comes to Back Exercises
Another reason people tend to skip back day is a lack of knowledge and familiarity with back exercises. Many people simply haven’t been introduced to a wide range of exercises targeting the back muscles, so they have a limited repertoire of workout options. This knowledge gap often leads to repetitive and monotonous routines that fail to stimulate the back muscles effectively.
4. Their Hands Start Hurting from all the Pulling Movements
Engaging the back muscles often involves pulling movements, such as rows, pull-ups, and lat pulldowns. For some people, the repeated gripping and pulling motion can cause discomfort or pain in their hands and fingers. This might be due to weak grip strength or a lack of muscular endurance in the forearm muscles. However, it is crucial to address this issue rather than completely avoiding back exercises. The more back exercises you do, the stronger your grip strength and fingers will become. Also, this is why they make wrist wraps, so you don’t have to rely purely on your grip strength.
Top Reasons Why You Need to Get Your Back Day In
Do some of the reasons we listed for skipping back day sound all too familiar? Don’t let them get in the way of a balanced workout routine. Now, we’ll shed light on the top reasons why it’s so important to get your back day in.
1. What Do You Think People Behind You Are Looking at?
Even though you may not be able to see your back in the mirror, that doesn’t mean other people can’t see it! When people stand behind you in line, what do you think they are looking at? A well-developed back commands attention and exudes strength and confidence. By devoting time to back exercises, you can create an impressive and visually appealing profile that leaves a lasting impression. So next time you are waiting for a drink at the Vegas pool party, or standing in line on the cruise ship, you can be confident that you look great from all angles.
2. It Helps Men Fill Out Shirts and Makes Women’s Backs Look Tighter
A strong and defined back contributes significantly to a tight and toned appearance. Engaging in back workouts helps build lean muscle mass, giving your body a sculpted and chiseled look. As your back muscles develop, they provide the necessary foundation to fill out shirts and enhance your overall physical appeal.
3. Working Out Your Lats Can Give You That Coveted V-Shape Taper
One of the most sought-after physique goals is achieving the coveted V-shape. A well-developed back, particularly the latissimus dorsi or “lats” muscles, creates the illusion of a narrower waist and broader shoulders. This desirable V-shape not only enhances your appearance but also promotes better posture and body alignment.
4. Strengthening Your Back Muscles Allows You to Build Bigger Chest and Bicep Muscles
Skipping back workouts can hinder your progress in building a well-rounded upper body. A strong back provides the necessary foundation for developing other major muscle groups, such as the chest and biceps. By incorporating back exercises into your routine, you create a balanced muscular development, setting yourself up for better overall strength and symmetry.
5. Working Out Your Back Increases Your Grip Strength and Builds Your Forearm Muscles
Back exercises often involve various pulling movements, which require a strong grip. By regularly training your back, you simultaneously enhance your grip strength and develop the muscles in your forearms. Improved grip strength not only benefits your performance in back exercises but also carries over to other exercises, such as deadlifts, rows, and pull-ups.
While you may be tempted to skip back day for any number of reasons, neglecting this muscle group can hinder overall fitness progress and limit strength gains. Furthermore, a well-developed back is not only visually impressive but also plays an important role in maintaining proper posture, preventing injuries, and supporting other exercises. Prioritizing your back day in your workout routine can yield remarkable results. So, embrace the challenge, educate yourself on proper form, and incorporate a variety of back exercises to unlock your full potential. Armed with this knowledge, you may just change your mantra from “never skip leg day” to “never skip back day.”
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