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3 Exercises To Strengthen Your Back Muscles

September 1, 2017

Exercises to prevent back pain

Prepare to say bye-bye to back pain!

Far too often people focus merely on getting their arms, legs and abs ripped, but overlook exercises for back strengthening. Usually, back pain is a sign of muscular imbalances. It is a way for your body to tell you that something is wrong and that you should pay more attention to the muscles that support your spine.

In that name, here are 3 easy but extremely effective moves that will help you strengthen your back and boost your posture in the process.

(RELATED: Top 3 Most Underrated Exercises You’re Probably Skipping)

Opposite Arm And Leg Reach

Starting position is on all fours. Reach your right arm forward, while stretching your left leg back at the same time. Make sure you flex your foot.

Hold the position for 5 seconds, then release. Repeat with the opposite arm and leg.

Reps: Between 10 and 15 reps per side.

Reverse Fly

Starting position is standing tall with feet shoulder-width apart, knees slightly bent, and your back straight.

Hold a 5 or 8-pound dumbbell in each hand, with your palms facing in, hinge forward at the waist. Now raise the dumbbells out to the sides and up as far as you can. Make sure your elbows are slightly bent and your shoulder blades are squeezing together. Lower back down.

Do 16 reps in a set.

Bent-Over Row

Stand with your feet hip-width apart, knees slightly bent, and hold a 5 or 8-pound dumbbell in each hand. Lean forward from your hips (make sure you are not going from your waist) and try to keep your back flat.

Now, pull dumbbells (that should be in front of your knees) up toward the lower part of your chest, while keeping upper arms and elbows next to your ribs. Again, make sure you are squeezing your shoulder blades together. Lower dumbbells slowly.

Do 12 reps in one set.

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