A strong back is essential for good posture and a healthy spine. So, if you’re looking to add in some back work to your training routine, try this 5-step workout for a stronger, more defined back.
Seated row (3 sets of 8 to 10 reps)
- Set a cable machine to a lower level and attach a v-bar handle
- Sit down on the machine and place your feet firmly on the ground with your knees slightly bent but not locked
- Maintain neutral back alignment as you grab the v-bar handle and pull back until your torso is at a 90-degree angle with your knees
- Keep the torso still while you pull the handles towards your ribcage until you gently touch your abdominals
- Squeeze the back muscles, between your shoulder blades as you pause briefly at the top of this movement
- Slowly allow your arms to straighten, bringing the weight back to the starting position for one rep
![](/media/3332/seatedrow-1.gif?quality=100)
Superman (3 sets of up to 12 reps)
- Lie facedown on the floor with your arms extended in front of you and your legs extended behind your body
- In one swift movement, engage your glutes and lower back to raise your arms, legs and chest off the floor
- Hold for a few seconds before slowly returning to the starting position for one rep
![](/media/3333/superman.gif?quality=100)
Kettlebell deadlift (3 sets of 8 to 10 reps)
- Begin in a standing position with a kettlebell held in both hands
- Keep your back straight while allowing your arms to hang perpendicular to the floor
- Flex your hips and slowly push your glutes back as far back as you can—the knees should only partially bend, and your weight should remain in the heels
- When your hips cannot move any further backward, pause briefly before slowly driving through your feet to push yourself back to the starting position for one rep
![](/media/3335/kettlebelldeadlift.gif?quality=100)
Cable face pull (3 sets of 8 to 10 reps)
- Adjust a cable machine to the highest pulley and attach a rope attachment with dual handles
- Face the cable machine and grab onto the handles with both hands
- Pull the weight directly towards your face, separating your hands as you approach your face
- Be sure to keep your upper arms parallel to the ground the entire time
- Pause briefly before releasing the weight back down to the starting position for one rep
![](/media/3330/cablefacepull.gif?quality=100)
Bilateral standing cable row (3 sets of 8 to 10 reps)
- Begin by attaching two stirrup handles to a double cable machine
- Stand facing the cable machine with your knees shoulder-width apart, and slightly bent
- Grab the handles with both hands and pull the weight towards your chest, while you keep your chest forward and your back straight
- Pause briefly before lowering the weight back down for one rep
![](/media/3322/bilateralstandingcablerow-1.gif?quality=100)