Build a Strong, Healthy Back


One of the body’s largest and strongest parts, there are many benefits to having a strong, healthy back:

  • Improved Posture
  • Prevent/Decrease/Eliminate Back Pain
  • Increased Strength
  • Increased Flexibility
  • Improved Spinal Stability

The back is made up of several interconnected muscle groups, but to keep things simple, we will focus on the 4 main areas:


  • Upper Back (Traps)
  • Rear Delts
  • Middle Back (Lats)
  • Lower Back

While the rear delts are part of your shoulder muscles, they are highly engaged in multijoint back exercises so we have included them here.




The Top Back Exercises

#1 Wide Grip Pull Up – This compound movement is excellent for targeting the lats while also hitting the biceps, triceps and rhomboids. The wide grip pull up will help create that V taper while also increasing grip strength. Definitely not the easiest of exercises, you can start with the assisted pull up machine or with negatives.

#2 Wide Grip Seated Row- using a wide grip allows you to target the lats while also hitting the traps, teres major and rear delts.

#3 Close Grip Seated Row – This exercise targets the mid-back, lats and lower traps.

#4 Standing T Bar Row – this exercise is great for the middle back. Avoid jerking or using momentum in this movement for best results.

#5 Bent over Barbell Row – another excellent compound movement, the bent over row  hits the lats, rhomboids, rear delts, traps, and even the biceps.

#6 Single Arm Row – this is great unilateral exercise and it allows you to emphasize on the lats while also working the upper back and traps.

#7 Back Extensions – Target the lower back with Hyper extensions or my personal favorite, seated good mornings. Keep your movements slow and controlled, form is key in avoiding injury.

#8 Deadlift – the deadlift is another great compound movement and will target all of the muscles in the back while increasing core strength as it hits all major muscle groups.




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