When we think of exercising, the first muscles that come to mind will probably be the arms, chest and stomach. We consider strengthening the biceps, building up the pectorals and flattening the abdominals. However, the back is often entirely forgotten about.

This is a shame, as it is the back that supports us throughout virtually every aspect of our daily lives: standing, sitting, leaning over the laptop and doing the grocery shopping. All of these activities involve the back.

Exercising the back strengthens the muscles and can provide enormous health benefits. What’s more, if you are a bodybuilder or fitness enthusiast, a strong and powerful back creates overall better definition and assists with training.

This best back exercises article will explore how the muscles of the back work and the benefits of exercising them. In addition, we will explain some of the best back exercises you can complete, whatever your targets. Whether building large muscle mass or just wanting improved flexibility.

There are five main muscles in the back, as detailed below:

These are the muscles that are distinctive on bodybuilders. If you have seen them pose, you may recall a ‘wing’ type effect that extends from the back of the ribs to the armpit. They are the latissimus dorsi or ‘lats’.

Their function is to allow the movement of reaching upwards, pulling, stretching forwards and strengthening posture.

The trape​​zius is large muscle that starts from the middle of your back, and then extends upwards in a ‘fan’ shape to the shoulders and neck. Again, if you imagine a bodybuilder, these are the muscles that provide a sloping effect from high on the neck to the shoulders.

Quite often they are simply known as ‘traps’. They are responsible for shoulder movement, neck strength and supporting the head.

Sometimes known as ‘spinal erectors’, this group of muscles is located on either side of your spine, stretching from the pelvis up to the base of the skull. These muscles allow the spine to have a full range of movement in any given direction.

Found underneath the trapezius, the rhomboids allow you to pull your shoulders back and towards each other

This muscle connects the scapula (shoulder blade) to the humerus (upper arm). The teres ​​major, sometimes called the ‘little tat’, works in conjunction with the rotator cuff muscles of the shoulder to allow the arm to move.

Exercising the back muscles has physique, health and flexibility benefits.

The muscles in the back surround the ligaments, joints and vertebrae discs. They both support and reinforce these essential parts of the anatomy. Strengthening the back muscles through exercise leads to less chance of injury or strains.

As we age, ligaments, our tendons and muscles are not as flexible as they once were. Exercising the back improves flexibility and mobility. Firstly, this has the benefit of making everyday household chores, or any physical work, much easier. Secondly, it again reduces the likelihood of tears or strains.

St​​udies have shown that exercising the back provides the vertebrae discs with nutrition to keep them healthy – essentially glucose and oxygen. Nutrients gather in the center of the disc. As the back is exercised, they are ‘squeezed’ out and spread across the entirety of the disc itself.

Exercising and strengthening the back muscles has the effect of pulling the shoulders and sides backwards, thereby improving posture. Tri​​als have shown that, following a back exercise regime, posture is improved, pain is alleviated and the chances of further back issues are reduced.

If you are someone who is working towards a toned or even enhanced muscular body, back exercises are essential. Firstly, they create an overall balanced appearance and posture. Working the front of the body (arms, chest and stomach) will pull your body forward, creating a ‘hunched’ appearance. Exercising the back alleviates this and allows you to stand tall.

Furthermore, many exercises (bench press, deadlifts etc.) place a large strain on the back. Even weight lifting belts cannot prevent all injuries. Ensuring a powerful back means that the chance of incurring damage during exercise is reduced. However, it is worth stressing that using the correct technique is also priceless.

As we have now seen the numerous benefits of exercising the back, it is time to obtain those results. I have listed below the best exercises for the back, with and without equipment.

However, it is important to make something clear. The back is an essential part of the anatomy. If you are suffering from severe or chronic back pain, first consult your physician before completing these exercises.

Try to exercise the back at least twice a week, but avoid working out on consecutive days.

Although this exercise works the whole back, it particularly concentrates on the spinal erectors. The ‘superman’ is most comfortably done on an exercise mat if you have one.

As you complete this exercise, try to pull the shoulders back as much as possible for maximum benefit on the spinal erectors.

The lifting bridge again works the spinal erectors and in addition strengthens the whole back. By working the smaller stabilizer muscles, it can improve posture. What’s more, this exercise is a good workout for the glutes.

As you improve in this exercise, increase the number of repetitions.

This exercise is hard on the trapezius muscles and also gives the rhomboid and teres major a beneficial workout.

As your forehead and nose are touching the floor, an exercise mat or thin cushion under the face will improve comfort.

The flying dog, sometimes known as the bird dog, exercises all the major muscles in the back.

As you become more competent in this exercise, try to add more repetitions and increase the time of the ‘hold’.

Weights increase the amount of resistance during exercising. This means that strength and power are increased more than exercising without them can provide. In addition, if you are looking to increase definition and improve physique, they are essential.

If your target is large muscle gains, use a weight that brings fatigue in the number of repetitions indicated. However, if achieving tone and tightness is the aim, use lighter weights.

An exercise which gives the ‘lats’ and lower back a great workout.

If you have any lower back issues, this exercise is best avoided, or at the very least consult with your physician first.

Completing the shrug exercise can develop the familiar ‘sloping neck’ appearance, typical to bodybuilders. It singles out the ‘traps’ for a powerful workout.

Ensure that, when you raise the barbell, the neck and shoulders are powering the movement, not the biceps. Alternatively, this exercise can be completed with dumbbells.

This is an exercise that needs to be taken seriously. As it places a lot of strain on the lower back, it’s advisable to start with lighter weights.

A good warm-up or warm-down exercise that uses the body and gravity for resistance. All you need is a pull-up bar. This exercise works every muscle in the back, although it pushes the latissimus dorsi muscles the most.

As you become competent in this exercise, you can increase difficulty by adding weights to a weight belt before commencing.

The back muscles are some of the most important muscles in the body, and are involved in virtually every movement we make. Ensuring that they are in optimum condition can improve health, flexibility and reduce the likelihood of injury.

Find the right exercise for you above, or a combination, and you will be giving your back the workout it deserves.