6 exercises for the back
Do you want a strong, shapely back? Or simply say goodbye to back pain? Working your back is essential for good posture, preventing injury and improving overall strength. Discover 6 must-do exercises to strengthen and sculpt your back effectively!
Why strengthen your back?
A weak back leads to tension and pain. By reinforcing it, you get :
- Better posture and less pain
- More strength for everyday life
- Less risk of injury
- An athletic figure
Key muscles to work
Your back is made up of several essential muscles:
- Trapezius: shoulder stabilization
- Latissimus dorsi: widening the back
- Lumbar: supporting the spine
- Rhomboids: improved posture
6 effective exercises for a strong back
Pull-ups - The king of exercises
- Involves dorsalis major, biceps and forearm.
- What to do? Grip a high bar, palms forward, pull your body up until your chin is above the bar, then slowly lower yourself back down.
- Just starting out? Use an elastic band to help you!
Barre rowing - For a thick back
- Target rhomboids, trapezius and latissimus dorsi.
- What to do? Lean forward slightly, grab a barbell and pull it towards your navel, keeping your elbows together.
- Good to know: The more you bend, the more you target your lower back.
Deadlift - The complete exercise
- Involves the entire back, glutes and legs.
- What to do? Grasp a barbell, feet underneath, push yourself up onto your legs, back straight.
- Warning: Master the technique before increasing the load!
The vertical pull - To widen the back
- Focus on the lats and trapezius.
- What to do? Sitting at the machine, grasp the bar in a wide grip, pull it up to your chest and control the rise.
Horizontal pulling - Ideal for beginners
- Target dorsialis major, rhomboids and trapezius.
- What to do? Sitting with your feet firmly planted, pull the handles towards your stomach, keeping your back straight.
- Tip: Feel the contraction in your back, not your arms!
Lumbar extensions - For a strong lower back
- Strengthens lumbar and spinal erectors.
- What to do? On a lumbar bench, cross your arms over your chest, descend slowly and rise again with control.
Taking action: Back training program
Beginner / Intermediate
- Pull-ups: 4 × 8-10
- Rowing barre: 4 × 10
- Vertical print: 3 × 10
- Horizontal print: 3 × 10
- Lumbar extensions: 3 × 12
Advanced
- Weighted pull-ups: 4 × 6-8
- Deadlift: 4 × 6-8
- Rowing bars: 4 × 8-10
- Vertical and horizontal print set: 3 × 10
- Lumbar extensions: 3 × 15
Recovery - The secret of champions
- Sleep: 7-9h per night
- Hydration: drink plenty of water
- Nutrition: proteins and carbohydrates after exercise
- Stretching: essential after each session
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