The Best Exercises to Strengthen Your Back

Our muscles are made up of 140 muscles that overlap each other. We happen to have such inactive routines with being glued to our desks for hours and then lounging in front of the TV – Netflix and chill. In all this, we ignore the back muscles. The major muscles happen to be divided into three groups:

  • Extrinsic
  • Intrinsic
  • Intermediate

Moreover, along with leading an inactive lifestyle, stress can also find its way into our backs and necks due to work and long hours sitting at a desk. And it can lead to neck, shoulder, and back pain. And this stress spreads throughout the body, making one feel experience stiffness and stress. You should know that no matter which exercises you do, the back is involved in every movement. Our back is responsible for anchoring and stabilizing all of our arms gestures, leg movements, and balance work. Even while doing the simplest of activities like lifting something off the ground or squatting.  Our backs play a key role and support our bodies in doing all of these movements.

exercise for back

You need to have a strong back so you can be in a good form to do planks, bicep curls, and cardio moves as well. Here are some of the main exercises to both tone and strengthen your back. You can add these exercises into your exercise routine as well.  Apart from exercises, you need to add the right mix of nutrients as well as supplements to your fitness routine. For those with specific fitness goals, need to find the best shop to purchase steroids for a cut and chiseled physique.

So, here are some of the exercises that you can do to strengthen your back and prevent back pain as well so you can improve the quality of your life:

Bent-Over Reverse Flys

  • First of all, stand with your knees slightly bent and keep your feet hip-width apart.
  • Now, hinge forward at the hips and keep your arms at your sides with your palms in.
  • After that, keep your gaze forward.
  • Now, raise your arms so that you make a T parallel to the floor. This act should engage your back and shoulder muscles. Keep your elbows a bit bent.
  • Now, to engage the muscles and squeeze your shoulder.
  • After that, bring your arms back down.
  • Repeat 15 reps.

With each rep, make sure that you pinch your shoulder blades. You need to maintain a long spine. After you have learned it, try doing it by holding a dumbbell in each hand.

Scapular Push-Ups

  • First of all, get into a high plank position. Ensure that your hands are placed at a shoulder distance apart.
  • Now, keep your body in a straight line and ensure that you keep your head in a neutral position. Your position should be as if there is something between your shoulders and on your upper back.
  • Pinching your shoulder blades slowly, lower the body halfway towards the floor.
  • Get your body back to the initial starting position.
  • Repeat this movement for 8-10 reps.

Now, if you find it too hard to hold your high plank, you might do a modified standing version. Now, keep your hands flat on the wall present in front of you. You need to get out of your comfort zone. The farther away you stand from the wall, the more challenging it is going to be.


  • To do this, lie face-down on the exercise mat. Now, keep your palms on the floor, keep your arms out in front of you.
  • Now, lift your right arm and left leg off the ground at the same time. This action shall engage your abs, back, and glutes.
  • Lower your right arm and left leg and now lift your left arm and right leg.
  • This shall count as one rep.
  • See that you alternate between the two at least 12-15 reps.

You have to ensure that your movements are as precise and accurate as that of a swimmer. See that you keep your shoulders down with your neck and spine long. Now, inhale for three counts and exhale for the other three counts. This is to boost your breathing and train you in using your breath efficiently throughout the exercise.


  • For this exercise, lie down on an exercise mat.
  • See that you keep your forehead on the floor and toes pointed down.
  • You have to keep your gaze in a neutral position.
  • Keep your arms in front of you. Also, see that you keep them straight and palms facing the floor.
  • Lift your hands and feet a couple of inches off the ground. See that you engage your back, glutes, and hamstrings.
  • Each time, hold for three seconds. Repeat for 10 reps.

As you are carrying out the action of lifting your arms and legs off the floor. Ensure that you pull both your shoulders down and back. Your goal should be to scrunch them to the ears.  As you lift your body and breathe in. And exhale as you lower it.

That’s all. Also, see that you add these routines into your exercise routine. If you had been suffering from poor back strength, try doing these exercises. You would see a significant improvement in your back strength and stability. When we talk about increasing stamina, there are also some steroids and supplements that could give your performance and transformation a jump. One of the best places to buy steroids online. It is a US-based company that ships throughout the country. There are multiple payment options as well. It stocks a variety of energy supplements, testosterone boosters, weight loss helpers, and fat loss burners. BSO has surfaced as a leading supplier of oral and anabolic injectable steroids. BSO uses only premium ingredients in making their products that guarantee definite results. Due to this, BSO is one of the most reliable platforms to get steroids.

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