Chances are you’ve heard about the benefits that come from a strong core, but what about a strong back? Weak back muscles can lead to back pain (particularly lower back pain), poor posture, fatigue, limited fitness performance and even issues with the hips and legs. Fortunately, there are hundreds of exercises you can do to strengthen your back and improve your overall well-being.
The human back has over 70 muscles, including these major muscles: latissimus dorsi, trapezius, spinal erectors, infraspinatus and rhomboids. You can target specific muscles, or work out major groups simultaneously.
In this post we’ve included moves you can do both in and out of the gym, so no worries if you don’t happen to have gym equipment at your disposal. A strong back is easily achievable by doing a number of simple exercises at home.
1. Back Extensions
Muscles worked: spinal erectors.
2. Dumbbell Reverse Fly
Muscles worked: posterior deltoid, rhomboid and middle trapezius.
3. Lat Pulldowns
Muscles worked: latissimus dorsi.
4. One Arm Dumbbell Raise
Muscles worked: trapezius, rhomboid major.
5. Cobra Pose
Muscles worked: erector spinae.
6. Opposite Arm and Leg Extensions
Muscles worked: trapezius, erector spinae, deltoids.
Muscles worked: Obliques, shoulders, abs.
Muscles targeted: erector spinae, glutes.
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