Exercises to Make Your Back Stronger

Human anatomy shoulder and back. 3d illustration.
Multiple muscles make up your back. (Image: ChrisChrisW/iStock/Getty Images)

Your back is the axis of your body, so make it stronger to provide more power for sports and daily activity. Strong, developed muscles also create a V-shape appearance to your torso, so your waist looks a little slimmer. Plus, you'll stand taller with better posture and help ward off back pain, which afflicts 31 million Americans at any given time, according to the American Chiropractic Association.

The many muscles that make up your back include superficial, large muscles that, when strong, look sculpted and cut, as well as deeper muscles that support your spine and are critical to optimal function. Work them all to create a strong, defined backside.

Superficial Muscles

Some of the most predominant muscles of your back include the broad latissimus dorsi, which spans the back of the ribs and wraps around under the arms; the rhomboids at the back of your shoulder blades; and the trapezius, which lies behind the shoulders, neck and middle back. Work them all to develop a balanced and functioning backside.

Deeper Muscles

The erector spinae, a group of muscles that surround the spine, and the transversospinales, which lies under the erectors, support spine and core strength and good posture. Work these muscles with functional exercises that use your body weight, rather than heavy resistance.


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