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 TRAINFITNESS

Betts 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 pulldown

You 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.