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Exercises for a Strong and Beautiful Back

Exercises for a Strong and Beautiful Back

April 2nd Training And Programs

Exercises for a Strong and Beautiful Back

Back strengthening exercises are often somewhat lacking in fitness programs. It’s common to see the emphasis being placed on ‘mirror muscles’ such as the chest and biceps.

If done correctly, back strengthening exercises really help you to open up your chest and shoulders and give you a tall and confident posture. Strong back muscles will help you to get an athletic physique, and they’ll help protect you from injury—especially perfect for those of us who spend hours sitting in an office or on our phones.


The best back strengthening exercises

Lat Pulldown

Take a wide grip on the bar. Hinge back at your hips slightly and keep your shoulders back and down with your spine long. Keep your chest lifted as you draw the bar down to the top of your chest and squeeze between your shoulder blades

Seated Row

Sit up with a straight back and draw your shoulders back and down. Place your feet on the foot rests, or on the floor, depending on what type of machine you’re using. Hold onto the handles and lead back with your elbows. Squeeze your shoulder blades together before releasing slowly

Upper body raise

Lie on your stomach on the floor with your legs straight and your elbows bent out to your sides. Lift your upper body off the ground while keeping your legs on the floor. At the same time, draw your elbows back and down so that you can work on both your upper and lower back


Start on your hands and knees. Your knees should be hip distance apart and directly under your hips. Your hands should be shoulder-distance apart. Extend one arm out in front and the opposite leg straight out behind you at the same time. Focus on stretching your body out in a straight line and squeezing your butt muscles.

Maximize the effects of your back-strengthening exercises by using one of our products designed to help you improve your posture.