3 back exercises to gain strength

Strengthening your back muscles helps you maintain good posture and perform a variety of movements.

Adding a range of back exercises into your training routine helps ensure that you target all muscles in the back. Back exercises help to build power, strength and stability in the upper body, too.

Below, we have covered three back exercises for strength development in your posterior upper body.

Deadlifts

Deadlifts are one of the most effective exercises for strengthening the lower back muscles. You can overload them to achieve maximum power, strength and growth.

The main muscles worked in deadlift exercises include the lower back, spinal erectors, glutes, quads and hamstrings. Deadlifts promote functional strength and overall muscle growth, but make sure you do them correctly, as there is a risk of injury if you use poor form and technique.

Bent-over rows

Bent-over rows are a great compound exercise that mainly targets the middle and upper back muscles, including the rhomboids, traps and rear deltoids. These muscles play a crucial role in maintaining good posture and supporting upper limb movement.

You can perform bent-over rows with a barbell, dumbbells, kettlebells, or weight plates. It’s a great exercise to include in your training, and you should see quick but sustainable results.

Rear delt flies

You can perform rear belt flies using dumbbells or a cable machine. You can also perform this exercise using the pec dec machine. It’s a great exercise for isolating the rear deltoid muscles of the shoulder, which are important for posture and scapular stability.

You’ll need to use a lighter weight with rear delt flies than you would with most other back exercises because of the direction of movement and small size of the rear deltoids.