Exercises and Workouts - 4 Exercises To Try For A Firmer Back

Developing strong back muscles is important as it will help to not only counteract any chest exercise work you do, but will also help you sustain better posture as well. If you suffer from weak back muscles, you may find yourself using poor posture throughout the day which could eventually lead to long-term back pain.

The back is one area of your body often overlooked as you can't physically see it - so it's easy to neglect it.

Let's go over four great exercises to add to your routine to hit this major muscle group...

1. Bent Over Rows. Bent over rows are great for working the mid-back and when done with a barbell, will help you lift as much weight as possible, making it an excellent strength enhancing exercise.

When doing these, aim to keep your back in as stationary position as possible to avoid momentum from coming into play.

2. Pull-Downs. Pull-downs are the next move to be adding to your workout routine. With the pull-down, you'll hit the lat muscle (the latissimi dorsi muscle) very well, while also working your bicep. You can either do wide grip pull-downs, which will help to widen your back slightly, or narrow grip pull-downs, which will help to hit the muscles right in the mid-back between the shoulder blades.

Doing a combination of both as you move throughout your workout routine, is a wise move.

3. Superman. Superman's are a fast and easy exercise you can do as well, right in the comfort of your own home if you wish.

Simply lie flat on the floor and then lift your back up as high as you can before lowering it down again.

Pause at the top of the exercise for added effect and to maximally strain the muscles. As this gets easier, you can also hold a weight above your head as well for added difficulty.

4. Single Arm Rows. Finally, don't forget about single arm rows. Single arm rows are very similar to bent over rows, with the exception you will be working just one side of your body at a time. This is great for helping to prevent strength imbalances, which would lead to injuries over time.

Be sure to perform an equal number of reps and sets on each side.

So there you have the main points to know and remember about working your back. Make sure you are getting these moves into your workout routine for a balanced, strong body.


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