Back training should be a must! Strengthening your back muscles is crucial for improving postural problems. It gives your body and spine a solid foundation and keep you away from unpleasant injuries.

1. Single arm Bent Over RowS (Reps: 10-15)

Number on one the list could not be other from the single-arm dumbbell row. It primarily works out the latissimus dorsi, rhomboid, trapezius and rear deltoid with secondary muscles to be biceps, as well as the core muscles.

Single Arm bent Over Rows Execution:

The easiest way to perform the single-arm DB row is a bent over variation assisted by the bench. One arm should hold the dumbbell, while the opposite arm and knee are placed on the bench. The back should be straight and parallel to the floor. Press your hand firmly onto the bench to create a strong base and then row the dumbbell towards your waist until your tricep is parallel to the ground. Then slowly extend your arm again while repeating for 10-15 times.

2. Dumbbell Reverse Fly (Reps: 12)

The reverse fly works out your upper back muscle rhomboid, the rear deltoid and rotator cuff. The trapezius and core muscles are also engaged in order to stabilise the movement.

Dumbbell Reverse Fly Execution:

Stand with your feet being about hip-width apart. Hold a pair of dumbbells and lean forward in a hip-hinge position (hinge is the position where your hips go in. but your butt goes out while you’re lowering your torso until it’s almost parallel to the floor) and let your arms hang towards the floor. With almost straight arms and slight bend elbows, slowly lift the dumbbells by raising your arms out to the sides. Reverse the movement and lower the dumbbells back to the starting position.

3. Close Grip Rows (Reps: 10-15)

The standing or seated close grip row works most of your major back muscles our, while primarily hitting your latissimus dorsi, trapezius, and posterior deltoids. The secondary worked out muscles are your biceps, lower back, forearm flexors, and rotator cuffs. It’s a great addition from beginners to elite athletes.

Close Grip Rows Execution:

Set your feet shoulder-width apart and bend your knees slightly. Spread the handles wide as you pull at the rope/band into your midsection jus bellow your chest, while drawing your shoulder blades together. Keep your elbows close to your sides. Pause and then let your arms extend again. Repeat.

4. Pull-Ups ❤️‍🔥 (Reps: 8-15)

Last but not least, my favourite, and maybe most effective back exercise, the pull-up. A pull-up is a multi-joint body weight movement that engages many muscles and requires a lot of strength. It’s an advanced exercise and works out the latissimus dorsi, teres major, rhomboid, trapezius, bicep, brachialis , and brachioradialis muscles well. When performed right, the pull-up exercise will definitely give strength to all back muscles and better mobility to shoulders.

Pull-Up Execution:

Start by hanging from the pull-up bar with your arms wider than shoulder-width. Engage your shoulder blades and core while pulling your body up, until your chin is over the bar. Control the reverse move without swinging your body.

For the les experienced individuals, a great alternative to the pull-up, is the inverted row. The inverted row, also known as the Australian pull-up, is also a body weight exercise that works out the latissimus dorsi, biceps, rear deltoid, forearms and can prepare the body for the traditional pull-up.

Inverted Row Execution:

In contrast to the pull-up, inverted rows need a shorter bar.

Lay underneath the low bar and grip your arms shoulder-width apart. Extend your legs and arms while your heels are the only thing in contact to the floor. Pull yourself up and use your chest to lead, while squeezing your shoulder blades together at the top.

Four Exercises for Your Back & Posture