4 Exercises to Build a Strong Back

Just because we can’t see our back, doesn’t mean we should forget about it. We often neglect to realize how important our back is for carrying out daily activities. Besides being able to lift and carry objects around, our back muscles also promote good posture and prevent injuries.

Our back muscles are divided into three main muscle groups:

  • Extrinsic
  • Intermediate
  • Intrinsic

Most of us lead sedentary lifestyles due to hectic work schedules and jobs that require us to be seated most of the day. When living these types of lifestyles, not only do we add tension and stress to our back muscles, but we allow this stress to manifest in other areas of the body.

As we maintain a regular exercise routine, it might be a good idea to incorporate exercise that works towards building a strong back to prevent back pain and other injuries.

4 Exercises for a Strong Back

A strong back will not only make you look good in a bathing suit, but it will also improve your overall health and fitness.

1. Front Squats

You will need a barbell for this exercise. By placing a barbell in front of your body, you put your back muscles to work as you try to keep your torso upright during the exercise.


  • Hold onto a barbell with shoulder-width distance grip and place the exercise tool in front of your body, at the level of your shoulders as you get ready to squat.
  • Raise your upper arms until they are parallel to the ground and, without dropping your elbows, slowly lower down and bend your knees to drop your body into a squat.
  • Return back to the starting position and repeat the squatting exercise for 20 seconds.

2. Swimmer’s

Strengthen your core muscles and build a stronger back by practicing the swimmer’s exercise.


  • Start this exercise by lying on your stomach with your legs straight and your arms extended in front of you.
  • As you engage your abs, glutes, and back muscles, lift your left arm and your right leg off the ground and then lower back to starting position.
  • Without pausing, lift your right arm and left leg off the ground and bring them back to starting position.
  • Repeat this exercise for 20 seconds.

3. Renegade Rows

Renegade rows promote strength in the back, shoulders, triceps, biceps, and keep the core engaged.


  • Start in a high plank position with your shoulders stacked above your wrists and your palms shoulder-width distance apart.
  • Make sure to keep your back straight and your body in a straight line.
  • Keeping the core engaged, start on the right side and lift your right hand off the ground, bringing the elbow close to the rib cage.
  • Bring your arm back to starting position and lift your left arm to even out the sides.
  • Continue to alternate the sides and perform this exercise for 30 seconds.
  • Make sure your hips are squared and in order for this exercise to be effective, avoid swinging them from side-to-side.

4. Supermans

One of the most effective exercises to strengthen your upper and lower back muscles, the Superman exercise can also provide back pain relief and strengthen your glutes.


  • Start by lying on your stomach with your legs and arms straight and your toes pointed down.
  • Keeping the core engaged, lift both your legs and your arms off the floor, keeping your shoulders down and away from your ears and neck.
  • Bring your legs and arms back to starting position and repeat this exercise for 20 seconds.

Be sure to drink lots of water to stay hydrated and consult your doctor if you feel any unusual pain during exercise.

The content of this Website is for is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.


Staffers, S. (2018, February 28). Why Strengthening Your Back Is So Important. Retrieved from https://www.self.com/story/why-strengthening-back-is-important

Gentilcore, T. (2018, April 24). The 10 Best Back Workout Moves. Retrieved from https://www.menshealth.com/fitness/a19545838/10-best-back-exercises/

Tiffany Ayuda. (2016, December 21). Sculpt a Stronger Back With These 5 Moves. Retrieved from http://dailyburn.com/life/db/back-exercises-tone-up-fast/?partner=nbc&ldate=022118&grp=synd&crtv=backexercises&utm_source=nbc&utm_campaign=synd&utm_content=backexercises