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September 21st, 2007

Build a Better Back


The often neglected back is a very important group of muscles. It helps us in many functional movements, from pulling to lifting and supports our upper bodies all day long. Don’t neglect it any longer. Make it stronger with the following medley of exercises.

  • The barbell bent-over row. Remember to keep your back straight with this one. Otherwise, injury can result.
  • Rear pull-up. Yes, pull-ups are a great exercise for your back, specifically the lats. The rear pull-up, where your head goes under the bar is a little more difficult and requires a little more work. Perform them assisted, if necessary.
  • One arm dumbbell bent-over row. Knee on bench, bend over and pull the dumbbell up. Really attempt to flex the traps as you perform this exercise.
  • Dumbbell shrug. Again - more traps work. Shoulders go straight up and straight down. Bend over slightly and again, focus on flexing your traps as you come up.
  • Deadlift. Working the large bundle of muscles along the spine, the erector spinae, the deadlift also targets the abdominals, shoulders and leg muscles. Functionally, the deadlift movement is very important.
  • Back extensions. More erector spinae work, also targeting the lower back or waist. Don’t hyperextend too much. Like the other back work, focus on the muscles as they flex.




In: exercise | | #

2 Comments, Comment or Ping

  1. Barbell

    Hey!, This is a pretty cool blog on Build a Better Back! Thanks a lot and have fun!

    October 11th, 2007

  2. Nolan Salas

    fb9u24qztux34cb1

    November 12th, 2008

Reply to “Build a Better Back”

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