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

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

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

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

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