Top 10 Back Exercises


The back is the second strongest area of the body, after the legs. A strong, flexible back protects the spine and provides you with astounding strength. In short, it is absolutely critical to workout your back if you want to live a healthy lifestyle. Health Fitness Revolution has ranked the top 10 back exercises to build a back worthy of a Greek statue. 

  • Superman
    Lie face down on an exercise mat with arms fully extended in front of you. Simultaneously raise arms and legs while exhaling. Lower your arms and legs while
  • Dolphin Kick
    Lie face down on a bench with your hips at the end of the bench. Raise your legs while activating your posterior chain. Point your toes away from your bodying keep your legs up for five to seven seconds.
  • Lat Pulldown
    Position your hands so that they are wider than shoulder length apart on a bar on a cable pulldown machine. Slightly curve your back and extend your chest, pulling the bar down until it reaches your upper chest. Squeeze your back muscles and hold the bar down for a second, before slowly raising the bar back to starting position. Keep your torso stationary the whole time.
  • Seated Close Grip Cable Row
    Cable rows of all forms are great for strengthening your back without putting you in much danger of injury. The close grip row uses the “V” attachment and really builds your middle back strength. Keep your torso stationary and have a slight bend in your knees. Bring the bar to your upper abdominals and hold for a second before returning to start.
  • Pelvic Anterior Tilt
    Lie on the ground with planted feet and bent knees. With arms crossed over your chest, tilt your pelvis while pushing your back to the floor and raising your butt off the ground as high as you can. Hold the pose for 5 to 7 seconds.
  • Resync Method Half Squat Bent Over Row
    Go in the squat position and move your legs only two inches up and down and full movement in the legs. The bent over row teaches thoracic extension and is an essential lift for beginners to learn how to activate back muscle. Activate your posterior chain by tensing your lower back, glutes, hamstrings, and calves. Arch your thoracic spine and pull the bar to your stomach in an an explosive movement, using your posterior muscles to do the lifting instead of relying on your arms.
  • Swimming
    Swimming is great rehab for your back because the buoyancy offsets any stress on your joints while strengthening your back and core muscles. The breaststroke and backstroke are best for beginners or those experiencing chronic back pain, but more advanced strokes like freestyle and butterfly add power.
  • One Arm Dumbbell Row
    This is another great lift for the middle back and can be done at home with a freeweight. Put your right leg up on a flat elevated surface, like a workout bench or chair. Grab the weight with your left hand and, while keeping your back straight, raise the dumbbell towards you. Contract your back muscles in this position.
  • Chin-up
    Many find chin-ups to be easier than pullups, but it is important to note these exercises are not interchangeable. For a chin-up, keep your grip closer than shoulder length. Keep your torso straight while sticking your chest out. As you breathe, pull yourself up until your chin is just slightly higher than the bar.
  • Deadlift
    This olympic lift isn’t just for weightlifters. With proper form, the deadlift has near unlimited potential and is the easiest way for beginners to gain strength quickly. Unfortunately, most people do the deadlift improper form, so make sure you have an expert or more experienced lifter to instruct you. Stand with feet at hip-width, shins an inch away from the barbell. Grab the bar just outside of your knees (you can use an alternating grip if lifting heavy weight). Keep your back straight, chest high, and abs flexed. Now lift, driving with the middle of your foot.


  1. […] A strong, limber back can prevent pain in the long term. Doing some back exercises cannot only provide strength, but injury as well. When you’re at the gym, do some lat pulldowns at the cable machine to help building your upper back. Swim regularly to build back muscles without the strain of gravity. For more back strengthening exercises, click here:: Top 10 Back Exercises […]

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