One of the body’s biggest and strongest body parts, the back is also the most complex in terms of its series of interconnected muscle groups. Strong back muscles support your spine for improved posture, protect your body from injury from everyday movements, like lifting and bending, and improve your core strength for functional fitness. And if you’re working out for the sake of looking good (and who isn’t?), then you’re probably aiming to build that signature “V-taper.”
Here are five exercises for building a better back.
Wide Grip Pull-Ups
Works: Lats
Also Works: Biceps and Middle Back
1. Grab the bar, palms facing forward, slightly wider than should width apart.
2. Pull your torso up until the bar touches your upper chest; draw shoulders and upper arms down and back. Exhale, squeezing the back muscles once you reach the full contracted position.
3. After a second in the contracted position, inhale slowly lowering your torso back to starting position.
Bent-Over Barbell Rows
Works: Middle Back
Also Works: Biceps, Lats, Shoulders
1. Hold barbell, palms downward. Bend knees slightly; bring the torso forward by bending at the waist. Keep the back straight until it is almost parallel to the floor.
2. Exhale, lifting the barbell to you. Keep elbow close to the body using the forearms to hold the weight.
3. Inhale, slowly lowering the barbell back to the starting position.
V-Bar Pulldown
Works: Lats
Also Works: Biceps, Middle Back
1. Grab the V-bar with the facing palms. Lift your chest up and lean back slightly.
2. Using your lats, pull the bar down, squeezing your shoulder blades. Continue until your chest nearly touches the bar.
3. Exhale, slowly bringing the bar back to start position as you exhale.
Seated Cable Row
Works: Middle Back
Also Works: Biceps, Lats, Shoulders
1. Attach a V-bar to a low pulley cable machine. Lean over and grab the handles, keeping the natural alignment in your back.
2. With arms extended, pull back until your torso is at a 90-degree angle from your legs. Keeping the torso stationary, pull the handles back toward your torso while keeping the arms close to it until you touch the abdominals.
3. Breathe out as you perform the movement. Hold the contraction for a second and slowly go back to the original position while breathing in.
Hyperextensions
Works: Lower Back
Also Works: Glutes, Hamstrings
1. Lie face down over a stability ball while securing your feet against a wall. With your body straight, cross your arms behind your head. This will be your starting position.
2. Start bending forward at the waist while keeping your back flat, inhaling as you perform the movement.
3. Slowly raise your torso back to the original position as you inhale.