The only 5 exercises you need to have a strong back

In a gym there is all the equipment we need to exercise our back muscles as completely as possible. But what if we say that there is a better routine to exercise this part of the body?

Isolated exercises are good for certain things, but if we want to get the most out of the equipment at our disposal, and have the best results in our back muscles, then compound exercises are what we need.

To do this, we have compiled a list of the best exercises to strengthen and exercise the back that can be done in the gym or with the appropriate equipment. It is time to go for those results that we want so much.

Compound exercises vs. isolated

First it is necessary to know the difference between compound and isolated exercises.

While isolation exercises involve only one muscle or group of muscles, compounds allow us to work multiple parts of the body with a single exercise. This not only allows us to use more motor units, but it also leads us to lose more calories.

Other benefits that compound exercises have is that they help train coordination, flexibility and have better cardiovascular fitness.

Because the back is made up of many muscles, the best way to strengthen it and obtain good results, this type of compound movements is used in our routine.

Why is it important to exercise your back?

Many people ignore the muscles of their back because they simply do not see them, unlike the chest and abs that we can always see them. However, having a strong back is important for good posture .

If we do not work our back, we will be more likely to have a hunched posture, which in turn will lead to other problems, especially when we reach a more mature age.

The best exercises for a strong back

1. Incline bar row

If we are short-term people, then this first exercise can do everything we need to put our back muscles to work .

This compound movement is one of the best when activating various muscles located in our back. As if that were not enough, it also allows you to exercise the core and the legs, since these must be used in the movement to help protect the spine.

Do it as follows:

  1. Hold a barbell with your palms facing down, your wrists, elbows, and shoulders should be straight.
  2. Raise the bar, bend your hips forward, and keep your back straight with a slight bend in the knees.
  3. Lower the bar to the floor, until your elbows are straight, then pull it toward your sternum while keeping your back flat.
  4. Slowly lower the bar to the starting position.

2. IYT elevations

It is not necessary to work with weight to see the results we want. This exercise is proof of that, only a light weight is enough, and it is still challenging on the back .

This exercise is more geared toward recovering your shoulders, but it will do a lot for your back. It has obtained the highest score in the activation of three of the five muscles that are worked.

To run it, follow these instructions:

  1. Grab some light weights.
  2. Lie face down on a bench and extend your arms down, pointing to the floor and palms facing inward.
  3. Raise your arms up to form the letter I, slowly lower them towards the ground.
  4. Raise your thumbs toward the ceiling, arms at a 45 ° angle to form the letter Y.
  5. While squeezing your shoulder blades, slowly lower your arms toward the floor.
  6. Turning your palms toward the ground, raise your arms to the side at a 90 ° angle to form the letter T.
  7. Lower your arms and return to the starting position.

3. Pull-ups

This type of exercise concentrates its greatest strength on the upper back, usually the lats.

It is a compound movement that involves biceps, core, delts, and pecs, all parts of the body that help lift body weight. To do them, follow these steps:

  1. Hold onto a bar with a wide grip.
  2. Bend your elbows and lift your body until your chin passes the bar.
  3. Lower yourself back to the starting position and repeat.

4. Inverted row

This is another exercise that allows you to effectively and completely work your upper back. Do it like this:

  1. Grab a barbell that is at the height of your waist. Place your hands beyond shoulder width.
  2. Hang straight from the bar. Heels should be on the floor and arms fully extended.
  3. Bend your elbows, pressing your chest with your shoulder blades retracted.
  4. Pause when you’re on top, then slowly extend your elbows, returning to the starting position.

5. Barbell deadlift

This exercise allows you to better strengthen and develop the muscles of the lower part, such as the hamstrings and the glutes. At the same time they challenge the stability of the core.

Do it as follows:

  1. Load a barbell with an appropriate weight.
  2. Get on the bar so that your shins are almost touching and your feet are hip-width apart.
  3. Bend your knees and hips to squat down and grab the bar just outside your shins.
  4. Keep your back flat and core tight, looking forward.
  5. Press through your feet and extend through your knees and hips as you bring the bar to your pelvis. Fully extend and pull your shoulders back. Do not allow the bar to stray too far from your legs at any point during the exercise.
  6. Reverse the movements, bending at the hips and knees, to slowly return the bar to the floor.


It is important to understand what a fundamental role the back muscles play in our exercise routine. Once we have that clear, we will see the need to strengthen and develop them.

As you can see, with only five exercises that we implement in our back routine, we will be using all of our motor units in each of the muscles in this part of our body. We just have to remember not to abuse them, since the body needs to recover to guarantee better results.

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