19 back exercises to strengthen muscles and prevent injuries (2023)

What back muscles are we targeting?

When we talk about your back, what muscles are we focusing on? The primary muscles of the back include:

• latissimus dorsi (lats), which are located in the area under the armpits on the sides of the back
• rhomboids, which are in the middle of the back
• trapezius (traps), which run from the neck to the middle of the back
• erector spinae, which run through your spine

All of the exercises below target a combination of these muscles and can also work other upper body muscles in the shoulders, chest, and arms.

The warm-up

Start with 5 to 10 minutes ofmoderate cardioto get your blood pumping and wake up your muscles.

Then do a 5-minute dynamic stretching sequence to prepare your back for the specific exercises.these exercisesthey are a great starting point.

15 best back exercises

If you are a beginner, choose 3-5 of the exercises below and do 1 set of each twice a week. Slowly over a few weeks work up to 3 sets of each.

If you're experienced with strength training, choose 3-5 of these exercises and do 3 sets of each twice a week (or more).

Try to do all 15 exercises in a 2-week period to ensure your routine is complete.

1. Resistance Band Disassembly

Why is it on the list?A great exercise to start your back workout, the resistance band split is simple yet effective. Choose a resistance range that allows you to complete 1-2 sets of 15-20repetitionsin good shape.

Muscles worked:The main movement in this exercise is the scapular retraction, which means you're pulling your shoulder blades together. This helps work your upper back muscles such as your rhomboids, rear deltoids, and trapezius.

Pull-up exercises also help improve shoulder health by strengthening the stabilizing muscles around the shoulders, such as those that make up the shoulder.rotator cuff.

Instructions:

1. Stand with arms outstretched. Hold a resistance band directly in front of you with both hands so the band is parallel to the floor.
2. Keeping your arms straight, pull the band up to your chest, moving your arms out to the sides. start the
   movement from the middle of the back, contract the shoulder blades and maintain theneutral spine. Slowly return to the starting position and repeat.
3. Perform 1 to 3 sets of 8 to 12 repetitions.

2. Lat Pulldown

Why is it on the list?olat pulldownit's a great core exercise for building a strong back. You can complete a lat pulldown on a machine at the gym or with a resistance band.

Muscles worked:As you can probably guess, lateral pulls primarily target the latissimus dorsi, a large muscle located in the middle and lower back. This exercise is also aimed attrapeze, rotator cuff, rear deltoids, rhomboids, biceps, and forearms.

Instructions:

1. If you are using a machine, position the pad so that it touches your thighs. Stand up and grab the bar with your hands wider than shoulder-width apart, then sit back down.
2. Begin to pull the bar toward your chest by bending your elbows and pointing them toward the floor. Engages the upper back and mid back during the movement. Keep your torso straight and don't allow yourself to lean back.
3. Complete 1-3 sets of 8-12 reps.

3. Back extension

Why is it on the list?Back extensions target your entireposterior chain- in other words, the back of your body. They are a great exercise for beginners.

Muscles worked:Back extensions are great for working the back extensor muscles known as the erector spinae muscles. They also target your hamstrings and glutes to some degree, depending on the variation you're doing.

Instructions:

1. Lie on your stomach on an exercise ball with your abdomen in the center of the ball. Press the balls of your feet into the ground behind you for balance. You can place your feel against a wall for additional support.
2. Extend your arms above your head, in line with your ears. Bend at the waist first, lowering your body toward the floor. This is your starting position.
3. Slowly raise your upper body and arms toward the sky until your shoulders are above hip height.engage your coreand buttocks and keep your feet on the ground.
4. Pause at the top, and then slowly lower yourself down.
5. Complete 1-3 sets of 8-12 reps.

4. Drop down line

Why is it on the list?Using your body weight and requiring balance and stability, the overhead row is super effective. The best thing is that it is suitable for people of all levels. You will need a TRX trainer or othersuspension trainerfor this exercise.

Muscles worked:The airlines target the three largest muscles in the back: the latissimus dorsi, the trapezius, and the rhomboids. You'll also strengthen your core, shoulders, and biceps with this move.

Instructions:

1. Grab the TRX handles and walk under them, forming a tabletop position with arms outstretched. The more parallel your back is to the ground, the more difficult this exercise will be. You can also do this movement with your legs straight, keeping your body in a straight line.
2. Keeping your back straight and elbows close to your body, push yourself up toward the ceiling.
3. Extend your arms and return to the starting position.
4. Complete 1-3 sets of 8-12 reps.

5. Wood cutting

Why is it on the list?A triple punch for the core, arms, and back, the Woodcut is a full-body move. Use a dumbbell orshe was medicinalhere - 10 pounds is a good starting point.

Muscles worked:Wood chops are a great exercise to strengthen core muscles like the obliques andtransverse abdomen. They also target the shoulders, upper back, and arms.

Instructions:

1. Grab a dumbbell or medicine ball with both hands. Hold it above your head with your arms straight.
2. Rotate your hips to the left and bring the dumbbell or ball to the outside of your left knee in a sweeping motion.
3. On the ascent, rotate your torso to the right and, keeping your arms straight, bring the dumbbell or ball over the right side of your head in an explosive but controlled movement. This move is supposed to mimic a slash move, hence the name.
4. Complete 1-3 sets of 8-12 reps on each side.

6. Good morning

Why is it on the list?Another exercise that targets the lower back, the good morning gets its name because the movement reflects bowing as a way of saying hello. This exercise is more advanced, so start with no weights to ensure you have correct form before loading up on a barbell.

Muscles worked:Good days target many muscles along the back of the body, including the glutes, hamstrings, erector spinae, and upper back muscles.

Instructions:

1. If you use weights, securely mount a barbell across your shoulders behind your head. Place your feet shoulder-width apart.
2. Bending at the hips, soften your knees and lower your torso toward the floor, stopping when you are parallel to the floor. Your back should remain straight during this movement.
3. When you reach parallel, push off with your feet and return to the starting position. Complete 1-3 sets of 8-12 reps.

7. One-Arm Dumbbell Quad Row

Why is it on the list?This exercise takes you back to the basics of rowing, correcting many form issues such as rowing too hard at the top of the stroke, overreaching the arm at the bottom of the stroke, and compensating with your lower back. Do this exercise before completing any other rowing movement.

Muscles worked:This move emphasizes the muscles of the upper back, including the latissimus dorsi, teres minor,larger round, rear deltoids, rhomboids and trapezius. It will also help strengthen your arms. Additionally, it can help you correct muscle imbalances by targeting each side individually.

Instructions:

1. Start on your hands and knees with a dumbbell placed in each hand. Make sure his back is straight, his hands are directly under his shoulders, and his knees are directly under his hips.
2. Row your right arm up and back, bending the elbow and bringing the dumbbell to your armpit. Keep your elbow bent at your side throughout the movement. You will notice that if you row too hard, you will lose your balance.
3. Slowly return the dumbbell to the starting position and repeat on the left side.
4. Complete 1-3 sets of 8-12 reps on each side.

8. Wide Dumbbell Bent Over Row

Why is it on the list?Mimicking a barbell row, a wide dumbbell row allows for a greater range of motion and can help you address muscle imbalances between your sides. Choose light to moderate weightdumbbells10 pounds should do the trick to start, and work your way up from there. If you have lower back problems, be careful with this exercise.

Muscles worked:This movement targets most of the back muscles, such as the latissimus dorsi, rhomboids, trapezius, and erector spinae.

Instructions:

1. Hold a dumbbell in each hand with your palms facing your thighs, and stand with your feet shoulder-width apart. Slightly bend your knees, keeping your core contracted and your neck neutral, and bend at your hips until your torso forms a 45-degree angle with the floor. Let the dumbbells hang in front of you.
2. Begin rowing with your elbows at a 90-degree angle, pulling them toward the ceiling. Squeeze your shoulder blades together at the top.
3. Return to the starting position and repeat, completing 1 to 3 sets of 8 to 12 repetitions.

9. Barbell Deadlift

Why is it on the list?albarearth surveyit's a great compound movement, which means it targets many muscle groups at once. It hits your entire posterior chain, from your upper back to your calves, making for a great full-body move.

Muscles worked:Working the erector spinae, hamstrings, glutes, and stabilizing muscles of the shoulders, a barbell deadlift requires back strength to complete effectively.

Instructions:

1. Stand behind a bar with your feet shoulder-width apart.
2. Keeping your chest up, begin to bend at your hips and slowly bend your knees, reaching up to grab the bar. Keep your back straight and grab the bar with both palms facing you.
3. Keeping your feet flat on the floor, push back up to a standing position. Your back should remain straight throughout the movement and your shoulders should be down and back.
4. Return to the starting position by pushing your hips back and bending your knees to bring the bar to the ground.
5. Complete 1-3 sets of 8-12 reps.

10. superman

Why is it on the list?Even if you're lying on the ground, thesuperman exerciseit is deceptively challenging. This move is great for strengthening your lower back and doesn't require any equipment.

Muscles worked:erector spinae, glutes, hamstrings, upper back, shoulders, and arms

Instructions:

1. Lie on your stomach on the floor with your arms extended above your head.
2. Engage your core and glutes and lift your upper and lower body off the floor as high as you can without straining. 1 second pause at the top. Return to the starting position with a controlled movement.
3. Complete 1-3 sets of 8-12 reps.

11. One-arm dumbbell row

Why is it on the list?Stabilizing yourself on a bench to perform a single arm row allows you to focus on your back muscles. Challenge yourself by adding some weight here, while staying form conscious of course.

Muscles worked:This move emphasizes your latissimus dorsi, teres minor, teres major,rear deltoids, rhomboids and trapezius. It can also help you improve muscle imbalances by targeting each side individually.

Instructions:

1. Position yourself on a bench so that your left knee and shin rest on it, as well as your left hand; this will be his support. His right leg should be straight with his foot on the ground. Grab a dumbbell in your right hand. Keep your torso straight.
2. Pull the dumbbell up, pointing your elbow toward the sky, keeping it close to your body. Squeeze your upper back as you bend your elbow.
3. Slowly lower back to the starting position. Complete 1-3 sets of 8-12 reps on each side.

12. Dumbbell Renegade Row

Why is it on the list?This advanced move will challenge you and require you to hold a board while rowing, thus adding a core workout while strengthening your upper back.

Muscles worked:This full-body exercise targets the latissimus dorsi, trapezius, rhomboids,ABS, shoulders, arms and legs.

Instructions:

1. Get into a high plank position with each hand on a dumbbell. Your body should form a straight line from head to toe, and your core should be engaged throughout the entire movement.
2. Row your right arm, pulling your elbow up toward the sky while keeping it close to your body, then return the dumbbell to the floor. Keep your hips in line with the floor.
3. Repeat with the left arm. Alternate, completing 20 total reps for 1 to 3 sets.

13. Reverse flight

Why is it on the list?Reversing strengthens the postural muscles that are so important for everyday health. Pick light to moderate weight dumbbells to start with (5lbs should do the trick) and work your way up from there. If you have lower back pain or weakness, be careful with this exercise.

Muscles worked:This move targets the rhomboids, trapezius, and rear deltoids.

Instructions:

1. Holding a dumbbell in each hand, bend your hips forward until your torso is at a 45-degree angle to the floor, allowing the dumbbells to hang in front of you, palms facing each other. Do a slight bend in the elbows.
2. Engaging your core, raise your arms up and out, squeezing your shoulder blades together at the top.
3. Slowly return to the starting position. Complete 1-3 sets of 8-12 reps.

14. Take away

Why is it on the list?A classic back exercise, without helpriseit requires a lot of strength and can be challenging. If you haven't made it yet, bring in reinforcements by using a pull-up band to work on the exercise.

Muscles worked:latissimus dorsi, trapezius, rhomboids, pectoralis major, shoulders, forearms, erector spinae, and obliques

Instructions:

1. Grab a pull-up bar with an overhand grip, placing your hands wider than shoulder-width apart.
2. Lift your feet off the floor, or place them on the support band, and hang from your arms.
3. Pull your body toward the bar by bending your arms and pulling your shoulder blades toward the floor.
4. When your chin crosses the bar, lower your body back down.
5. Complete 1-3 sets of 8-12 reps.

15. Forearm Plank

Why is it on the list?Commonly thought of as a basic movement, planks are actually a full-body exercise. They recruit the deep muscles of the back, the erector spinae, to allow you to hold the position effectively.

Muscles worked:This full body workout targets your core (rectus abdominis, obliques, transversus abdominis, erector spinae), upper body (trapezius, rhomboids, lats, chest,anterior dentate), shoulders, arms and legs.

Instructions:

1. Get into a plank position with your elbows and forearms on the ground and your legs extended, resting your weight on your toes and forearms.
2. Your body should form a straight line from head to toe. Engage your core to make sure your hips don't dip.
3. Hold for 30 seconds and work up to 1 minute or more.

16. Smith Machine Line

Why is it on the list?Similar to a barbell row, this exercise is great for working your upper back. Many people prefer to use a Smith machine because it balances the weight for you, allowing you to focus on lifting your upper back muscles.

Muscles worked:This move primarily targets the lats, but also strengthens the trapezius and rear deltoids.

Instructions:

1. Stand behind the Smith machine bar with your feet shoulder-width apart.
2. Bend at the hips, bend the knees slightly, and keep the spine neutral.
3. Place your hands on the bar with an overhead grip, slightly wider than shoulder width.
4. Pull the bar toward your chest, squeezing your shoulder blades together. Avoid using your arms to do most of the work.
5. Slowly return the bar to the starting position.
6. Perform 1 to 3 sets of 8 to 12 repetitions.

17. Seated Row

Why is it on the list?The seated rows keep theirmuscles under tensionthroughout the exercise, helping to build a strong back.

Muscles worked:This exercise is excellent for working the latissimus dorsi and rhomboids. It will also target other muscles like the trapezius and biceps.

Instructions:

1. Adjust the cable row seat so that the straps are at chest height.
2. Sit up straight and place your feet flat on the floor or on the footrests.
3. Take the handles and hold them in front of you with your arms straight.
4. Pull the straps toward your chest by squeezing your shoulder blades together and pulling your elbows back. Keep your elbows close to your body.
5. Return to the starting position with slow, controlled movements.
6. Perform 1 to 3 sets of 8 to 12 repetitions.

18. Rowing supported on the chest

Why is it on the list?Another great variation of the row is the chest row. When you lean back against a bench, you can focus on using your lats to pull the weight back. This can also help you lift more weight.

Muscles worked:This movement mainly targets the lats.

Instructions:

1. fit an adjustableexercise benchso that the back rests at a 45 degree angle.
2. Grab a pair of dumbbells and sit on the bench with your chest toward the back.
3. Plant your feet on the floor, contract your core, and slowly lean forward until your chest touches the backrest.
4. Holding a dumbbell in each hand, extend your elbows and let your arms hang down. This is the initial position.
5. At the same time, squeeze your shoulder blades together and bend your elbows to bring the dumbbells in toward your rib cage.
6. Slowly reverse the movement to return to the starting position.
7. Perform 1 to 3 sets of 8 to 12 repetitions.

19. Dumbbell Pullover

Why is it on the list?This advanced move is ideal for anyone looking for an extra challenge to strengthen their back and chest. It's also a great way to improve shoulder mobility.

Due to the difficulty of the movement, it is better to use lighter dumbbells and perfect the form. Using weights that are too heavy can increase your risk of injury and prevent you from performing the exercise correctly.

Muscles worked:The dumbbell pullover targets the muscles of the chest and latissimus dorsi.

Instructions:

1. Select two light dumbbells (it's best to start with lighter weights to ensure proper form and maximize range of motion).
2. Lie on your stomach on an exercise bench with your feet flat on the floor and a dumbbell in each hand resting against your chest.
3. Engage your core and extend your arms up toward the ceiling in front of your chest. Keep the dumbbells close to each other, elbows slightly bent and palms facing in. This is the initial position.
4. Slowly extend your arms back to bring the dumbbells back and over your head. Avoid going past the ears, keeping the arms visible out of the corner of your eye. Make sure your ribs stay in contact with the bench.
5. Pause and slowly bring the dumbbells back to the starting position.
6. Perform 1 to 3 sets of 8 to 12 repetitions.

the bottom line

Strengthening your back has many benefits, the most important being that it can help protect you from many forms of back pain. These exercises will give you everything you need to perform better and feel stronger.

Remember, as you progress through these exercises, continue to challenge yourself by adding weight or resistance, but do so with caution and stop if you feel any pain during a movement. If you have a history of back problems, consult your doctor or physical therapist before proceeding.