11 Back Exercises That Will Improve Your Posture

Knowing what back exercises to do at the gym is crucial for carving a durable frame that will carry you well as you age. Similar to leg training, the back muscles are some of the most important to maintain, ensuring proper posture to giving your other muscle groups some much-needed support. Luckily, there’s a wide variety of exercises you can do to sculpt the most aesthetic and supportive back possible, meaning—contrary to the claims of the oddly-proportioned guy in the corner of the gym—‘back day’ need never be a drag.While we’re enthusiastic proponents of switching up your training, one thing should remain a constant habit throughout any workout: a warm-up. Ian Robertson, personal training manager at Equinox, says that when training your back, any warm-up should be focused on releasing tension in the opposing muscles—your pecs and front deltoid. “By creating some length in your pecs you will increase your activation in your upper back muscles,” says Robertson. “I would recommend T-spine rotation drills and a doorway stretch for your pecs, performing eight reps for four sets.”With that disclaimer out of the way, here’s what fitness experts say you should do to build the back of your dreams.Michael Betts, personal trainer and director of TRAINFITNESSBetts likes to get creative when planning his workouts. His rotation isn’t without serious challenge though. His go-to exercises target every muscle in the back and core—because you can't work out one without the other.1) Lat pulldownYou already know that if there's a cable involved, you’re going in for the burn. Lat pulldowns are one of the hardest to execute in terms of form, but when done correctly (pulling the weight with your back and not your arms), will build your lats effectively. Betts says the exercise is also an excellent regression option for anyone struggling with bodyweight pull-ups. Being able to adjust the cable to a load that suits you also makes this ideal for progressive overload.Sit at the lat pulldown machine and adjust the thigh pad so your legs are locked in firmly. Reach up and grip the bar slightly wider than shoulder-width with your palms facing forward.Lean back very slightly (around 15-20 degrees), drop your shoulders down away from your ears, and pull the bar down towards your upper chest. Lead the movement with your elbows, driving them down and back.Pause briefly at the bottom with the bar at chest level, then control the bar back up to full arm extension. Let your shoulder blades fully stretch up at the top before starting the next rep.Perform 10-12 reps for 3-4 sets.2) Barbell bent-over rowLying flat on a bench removes any momentum and therefore isolates your back muscles (that is, your lats, rhomboids and rear delts) without your lower back, hips or legs getting involved. Top tip: don't rush the lowering phase. This exercise is all about control.Set a flat bench up on blocks or risers so there's enough space underneath for the dumbbells to hang at full arm extension. Lie face down on the bench with your chest flat against it and your legs extended behind you.Hold a dumbbell in each hand with your arms hanging straight down. Pull the weights up towards your ribs, driving your elbows back and squeezing your shoulder blades together at the top.Lower the dumbbells slowly back to full extension, keeping your chest pinned to the bench throughout. Don't let your torso lift up to help you move the weight.Perform 8-12 reps for 3-4 sets.3) Renegade rowPlanking is one of the most brutal, but fast-tracked ways of building a bulletproof back. The renegade row is a plank variation that forces your core and back muscles to work in unison. The biggest potential error is letting your hips twist as your row, so try to counteract this by engaging your core as much as humanly possible.Start in a high-plank position with a dumbbell in each hand, hands directly under your shoulders. Set your feet wider than hip-width to give yourself a stable base (narrower feet make it harder).Brace your core and squeeze your glutes to lock your body in a straight line from head to heels. Row one dumbbell up to your ribcage, keeping your hips as still as possible.Lower the dumbbell back down with control, then repeat on the other side. Alternate sides each rep.Perform 6-10 reps per side for 3 sets.Ross Edgley, ultramarathon swimmer and authorThe deadlift is arguably the oldest exercise known to man. It’s also one of the best back exercises for training the lower back and lowering body fat. For those not familiar with this strength and conditioning staple, it really is quite simple: pick a barbell off the floor and put it back down for a pre-agreed number of sets and repetitions, all with the correct form.Place the bar in front of you with your agreed weight.Stand with your mid-foot under the bar, but don't touch it with your shins.With your feet hip-width apart, grab the bar.Holding the bar with a grip shoulder-width apart keep your arms straight and hanging just outside your legs.Bend your knees. Keep going until your shins touch the bar, but don't move the bar.Keep the bar over your mid-foot position. Lift your chest.Straighten your back, take a breath and pull.Holding the bar, stand up, keeping the bar against your legs.Slowly return hold it and stand up. Keep the bar against your legs. Don't shrug or lean back at the top.Bradley Simmonds, author and personal trainer at Get It Done Fitness5) Barbell bent-over rowStand over the barbell, legs shoulder-width apart, with the middle of your feet under the bar.Grab the bar with an underhand grip and perform a deadlift to get into your upright position.Bend at your hips and knees and lower your torso until it’s almost parallel to the floor, keeping your neck in line with your spine.Let the barbell hang with your arms straight. Bracing your core and squeezing your shoulder blades together, row the bar to your sternum.Lower the barbell back down with control and perform another rep.Perform 10 reps x 4 sets.6) One-arm bench rowPut your favored leg on a bench and grab the far side with the same-sided hand, bending forward so your upper body is parallel to the ground.Reach down and grab the dumbbell with a strong, neutral grip, keeping your back straight.Engaging your core, pull the dumbbell to your chest, squeezing your shoulder and back muscles.Lower the dumbbell back to its starting position with control and perform another rep.Perform 10 reps x 4 sets.Haydn Elliott, director of F45 Oxford Circus & Soho7) Dumbbell single-arm rowThis is among the best back exercises, a great unilateral movement that will ensure each side of the back works independently.Start by resting one hand on a surface, making sure that the back is straight to allow the working arm to get a full range of motion.Then bring the weight up explosively, squeezing at the top and then control the weight all the way back down.Perform 8-12 reps x 3-4 sets.8) TRX inverted rowThe TRX is an extremely scalable piece of equipment as you can alter the difficulty simply by changing your body position.Ensure your hips, shoulders and neck move up and down together in alignment. Keep your grip neutral and your elbows tight into the body, while squeezing your shoulder blades together as you pull yourself up.Make sure you control your bodyweight all the way down throughout the movement.Perform 10-12 reps x 3-4 sets.This is the pinnacle of bodyweight back exercises. For a more scaled version, look to use resistance bands for added assistance.Using a grip with palms facing away from you and shoulder-width apart, start by fully extending both arms and pull yourself up, engaging your lats and leading with your chest.The most important part of this exercise is controlling your body weight down until your arms reach full extension again.Perform 10-12 reps x 3-4 sets.10) Barbell rowStart by deadlifting the bar, driving the chest forward, pinching the shoulder blades back and hinging at the hips, making sure the back is straight.Then, bring the bar below the knees with your arms fully extended and pull the bar towards your sternum, squeezing your shoulder blades together at the top.Perform 10-12 reps x 3-4 sets.11) Face pullsThis is a fantastic accessory that hits the upper back and top of your shoulders.Set up the cable machine with a double-rope attachment fixed to the high pulley. Then use an overhand grip with your arms at full extension, brace the core and pull the handles up towards you, keeping your upper arms parallel to the floor.Ideally, you want to pull back until the handles are at either side of your face, then return the weight slowly back to the starting position.Perform 12-15 reps x 3-4 sets.This story originally appeared in British GQ.