Back Exercises & Workouts to Gain Strength and Improve Posture

Fitness

Build Your Upper Body More Efficiently With a Pull Day Workout

By Jenessa Connor, CPT; September 17, 2024

Looking for a better, more systematic approach to strength training? Consider the pull day workout and its counterpart, the push day workout. Dividing your workouts...

Fitness

Build a Bigger Back With These 5 Lat Exercises

By Jenessa Connor, CPT; March 7, 2024

On the quest for a V-shaped torso? You’re probably already focusing on building your chest and shoulders. Makes sense — they’re the muscles you see in the mirror...

Fitness

Work Your Back, Shoulders, and More With the Kettlebell Row

By Jenessa Connor, CPT; August 29, 2024

Now that you’ve got your own shiny, new kettlebell, what (besides the kettlebell swing) are you supposed to do with it? Try the kettlebell row! The...

Fitness

9 of the Best Bodyweight Back Exercises

By Lauren Bedosky; March 7, 2024

News flash: You don’t need a fully-stocked gym to build a strong, muscular back. Sure, lat pulldowns and bent-over rows are effective, but all you really...

Fitness

Master the Inverted Row for Back Muscles That Will Block Out the Sun

By Lauren Bedosky; March 7, 2024

If you’re looking for a bodyweight move that hits all the major muscles in your back — plus your shoulders and biceps, too — you...

Fitness

How to Do the Superman Exercise

By Lauren Bedosky; June 6, 2024

Adding the Superman exercise to your workout regimen can help target key core muscles along your posterior chain. Plus, all you need to perform the...

Fitness

Fight “Dead Butt Syndrome” With These 10 Gluteus Medius Exercises

By Jenessa Connor, CPT; August 1, 2024

If you’ve ever experienced “gluteal amnesia” (aka “dead butt syndrome“), you understand the importance of working gluteus medius exercises into your routine. Unlike the highly...

Fitness

7 Resistance Band Exercises to Build a Stronger Back

By Jenessa Connor, CPT; March 8, 2024

It’s not uncommon for a training plan to have a designated “arm day” or “leg day,” so why do we shortchange the back? A strong back...

Fitness

How to Do a Chest-Supported Dumbbell Row for a Stronger Back and Biceps

By K. Aleisha Fetters, C.S.C.S.; March 3, 2023

Add stability to an exercise — any exercise — and you can automatically move more weight. And more weight moved means more muscle mass gained, which...

Fitness

Try These 6 Punches for a Fat-Burning Boxing Workout

By K. Aleisha Fetters, C.S.C.S. and Jordan Burchette; July 22, 2022

Throwing punches is a great way to shape your shoulders and build back strength, says Elanit Sellers, CPT. Bonus: Unlike most upper body exercises, boxing...

Fitness

Everything You Need to Know About Medicine Balls

By Jenessa Connor, CPT; March 9, 2023

If you’re new to working out or have historically stuck to cardio or using dumbbells, you may have wondered, “What is a medicine ball, exactly?”...

Fitness

How to Throw a Punch

By Jenessa Connor, CPT; March 22, 2023

Knowing how to throw a punch is one of those necessary life skills you hope you never need to use in an everyday situation. (We...

Fitness

9 Exercises for Your Best Upper Body Workout

By K. Aleisha Fetters, C.S.C.S.; May 1, 2023

Push-ups are hard. Pull-ups are even harder — especially if you don’t have access to a pull-up bar — so it can be discouraging when...

Fitness

Pre & Post Natal Barre Blend With Elise Joan

By BODi; March 8, 2023

It used to be that well-meaning family and friends thought it best for pregnant women to simply “relax,” “get some rest,” or “take it easy”...

Fitness

P90X Chest and Back: How It Can Make You Stronger

By Andrew Heffernan CSCS, GCFP; March 6, 2023

Why do the P90X Chest and Back workout? Like Key and Peele, peanut butter and chocolate, rap stars and giant egos, chest and back are...

Fitness

How to Do a Single-Arm Row for Maximum Muscle Growth

By K. Aleisha Fetters, C.S.C.S.; November 15, 2024

Every exerciser wants to get the most out of each workout. The best exercises are all about efficiency — no rep performed in vain. If...

Fitness

How to Do a Dumbbell Pullover to Work Your Chest and Back Simultaneously

By K. Aleisha Fetters, C.S.C.S.; July 26, 2024

The dumbbell pullover is a bit of a gym unicorn. Unlike nearly every other strength training exercise out there, it simultaneously works two opposing muscle...

Fitness

How to Do a Dumbbell Reverse Fly, Plus 3 Variations to Try

By K. Aleisha Fetters, C.S.C.S.; October 22, 2024

Moment of truth: Right now, you’re probably hunched over a computer screen, phone, or tablet. It’s an inevitable outcome of the digital age we live...