3 Exercises For a Stronger Back

If your goal is to improve your upper body strength, particularly your back muscles, and you have access to gym equipment, we have three exercises for you!

Bent Over Barbell Rows

To do the barbell bent over row, follow these steps:

1. Stand in front of a loaded barbell and bend your hips and knees.  Bend over  to reach down to the bar
2. Staying bent over with a straight back, use an overhand grip to grab the bar as let your arms hang down straight in front of you.
3. Squeezing your lats and leading with the elbow, bring the bar up to your lower abdomen.
4. Pause for a second and pull your shoulder blades together before extending your arms out straight again to lower the bar.
5. Repeat this movement for 6-10 reps.

Lat Pulldown Machine

Using the lat pulldown machine in your gym, follow these steps:

1. Set the machine to the correct weight and adjust the seat height to suit your needs.
2. Reach up to grab the bar with an overhand grip, shoulder-width apart.
3. Use your back muscles to pull the bar down to the top of your sternum.
4. Extend your arms to bring the bar back up to the starting position.
5. Repeat this for 8-10 reps.

Rear Delt Flyes

Rear delt flyes work your posterior deltoid muscles. To do this exercise, follow these steps:

1. Grab a set of dumbbells and bend down so that your torso is at a 45-degree angle. Allow your arms and the dumbbells to hang down in front of you by your thighs.
2. Lift the dumbbells out by your sides in an arc and squeeze your upper back.
3. Return the dumbbells to the starting position and repeat this movement for 10-12 reps.