How to Train Your Back

When you go to the gym, you probably have a rough idea of what to do to work some parts of your body. You bench press for your chest, squat for your legs, curl for your biceps. But what do you do for your back?

Your back is half of your upper body, and it should be trained with the same intensity you give every other part. How do you do it though? There are a few major areas of your back that can be targeted in different ways. Here’s all you need to know about training your back:

Lower back

The lower back is an area of pain for a lot of people. This can be caused by a lack of mobility, poor posture, and staying in a stationary position for too long.

The muscles that make up your lower back have a very important job. They help support your spine and keep you stable while you go about your daily life.

Good morning: Stand with your feet shoulder-width apart, knees slightly bent, and your

back neutral. Push your butt back and allow the top half of your body to fold forward.

Feel a nice stretch in your glutes, hamstrings, and lower back, then push your butt forward to stand back up. Repeat as necessary.


The mid-back is one of the more visible parts of your back. When you build muscle there, it will be more visible than the lower back.

One of the main muscles in your back is the latissimus dorsi, or the lats. It’s a wide muscle that covers a large portion of your middle and lower back.

Bent over row: Rows are one of the most performed exercises you will see at the gym. There are a ton of different variations that you can do to work different muscles.

To do a standard bent over row, stand with your feet shoulder-width apart with your knees slightly bent. Bend forward slightly at the hips. Hold your weight slightly wider than shoulder-width apart.

Pull the weight back into your sternum. Lead with your elbows. Hold the position for a few seconds, then return to start and repeat.

Upper back

Like the mid-back, the upper back can be built to look strong. Having a strong upper back will help you in your daily life.

The upper back is made up of several muscles. One of the major muscles is the trapezius, or the traps. It’s a large muscle that starts behind your neck and works its way down the middle of your back.

Face pull: The face pull is a great upper back exercise that can work your traps, shoulders, and biceps.

Using a cable, resistance band, or dumbbells (on a bench facing the floor), pull the weight towards your face. Lead with your hands and feel a squeeze in your upper back. Hold this position for a few seconds, release, and repeat.

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