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How to get a strong back

Updated on September 23, 2013

Don't look back!

Of all the muscles, the back muscles is over looked. People mainly focus on the glamor muscles, such as the chest, abs, and arms, but what you need to realize is that your back plays an important part in how you body works (not to mention how stupid you look with weak back muscles, but well develop glamor muscles).

Improving your back muscles can make your life a whole lot easier. Your back is pretty much responsible for everything little thing that you do from sitting to walking, to opening a door for your lady. By now you should see how important having a strong back is.

Having a strong back will

  • Give you strength- having a strong back can help you stabilize your body, which will improve your power. Giving you more force behind your swing or throw.
  • Improve your posture- a weak back muscle is the reason for bad posture (well one of the reasons). To help improve your posture you want to strengthen your back muscles.
  • Reduce injuries- sometimes you may find yourself over-straining your back when you're lifting a heavy object ( maybe at your job), or just by sleeping in an odd position.

For starters

To begin building strong back muscles, you can start by working on your core muscles. Even though you are looking to strengthen your back, the best way to start is by working on your core muscles. Working on your core isn't just to develop six pack abs; many people suffer from back problems (mainly the lower back), because of weak core muscles. This can be exaggerated, because poor core muscles lead to improper positioning. A strong core distributes the stresses of weight-bearing and protects the back.

Proper posture

If you are trying to train your back muscles, then chances are you have poor back problems. How ever notice when you look in the mirror and you try to correct your posture that its only a matter of time before your posture returns back to the way it was? This because you have weak back muscles and you can't maintain that posture all day. Try to correct you posture is like a mini workout for your back.

Good shoes

Wearing good supportive shoes my cost a few extra bucks, but it will help you with back pain and injury.


Stretching increase blood flow, which relieve pain and avoid injury. Your muscles shorten after a period time, so try stretching though out the day.

Feel the burn

Back training can be a challenging task, because you may find it hard to feel your back being put to work. You normally feel your biceps being used in all back exercises, which is good, but you won't see much results on your back. Try engaging your back muscle as much as you can for each rep. Also, don't use so much weight, otherwise you'll engage your biceps more than your back muscles; you'll also be able hold at the position that engages the back muscle. For example, when performing a bent over row, hold at the second movement (when the barbell hits your lower chest). It's about your back not your biceps.

Most effective

We all know there are lots of exercise that can work your back, but lets focus on the most effective workouts.

Weighted pull-ups

This old school exercise is still one the best exercises you can use to develop back muscles. There are different ways to do this exercise; you can changes the distance between your arms, which can make the exercise more challenging. It's called weighted pull-ups for a reason; other than your own weight, you apply a weighted plate to your weighted belt. It challenges every muscle in your back. You can also use a weighted vest for this exercise.

T-Bar rows

This exercise will target your inner lats to your lower traps, as well as your upper delts and traps. It maybe old school, but sometimes its best to stick with the classics, instead of the new fancy and shinny machines. When performing this exercise, keep your chest lifted, knees bent, and your lower back tightly arched. It one the most effective and utilizing workout out there. It can also add thickness and mass to your back.

Bent over Barball rows

This exercise is great for working your upper back, traps, rhomboids, and lats. This is move is similar to the dead lift. To perform this move properly, you should keep your chest and head up, with good posture, lower your trunk to around 30 degrees. The weight should be high enough to where you can get a full range of motion, so you will be able to get a contraction to the targeted muscles.

Lats Pull down

This exercise is very popular for the back. This exercise can add mass as well as the width of your back to your back if done correctly. It is more effective if you were to perform this move in front of your head than to perform is move behind your head. Given the name of this move, it works the lat muscles, which would give you more width to your back.

Dead lifts

This move targets the back muscles (along with other muscle groups) than any other move out there. This move also targets the core (which as mentioned above that a strong core is essential when developing a strong back). It will improve strength, develops back muscles, and will help you with your other lifts.


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    • soconfident profile image

      Derrick Bennett 5 years ago

      Yes it is important, but people still ignore it though

    • DreamerMeg profile image

      DreamerMeg 5 years ago from Northern Ireland

      The back is SO important. Glad to see that some of the old exercises are still the best!