Ask any fitness expert and they would almost unanimously agree on one thing – consistency reigns king. If you’re not consistent, you’ll never reach your goals. By being consistent with some of the best back workouts, you can develop a strong and defined back that gives additional depth and shape to your physique. Here’s the best part, this can also make all the effort you put into your chest, abs, and arms really pop! Not only that, but a nice wide back can also give you the appearance of a slimmer waist, too. Simply put, your back plays an important function in almost every movement you make, whether it be in the gym or in everyday life. A well-developed back will definitely improve your posture and reduce neck and back pain, enabling you to run, jump, and play comfortably without having to worry about possible injuries.

Back exercises are one of the best workouts you can try at home or at the gym, but they are often overlooked. This can result in a weak back that’s prone to slipped discs and nagging neck pain. Compound movements that are critical for building muscle via strength training simply cannot be executed without a strong back. It’s the pillar for building a stronger body and having one that is functional, as well as aesthetic, can help stave off injuries later in life.

Overlooking back workouts is not a mistake fitness pro Kupah James makes, and neither will any of the hundreds of clients he has worked with over his 15 years of professional experience as a trainer. James, the co-founder of Bodyweight BootKAMP and part-time DJ, napping enthusiast, and fitness fanatic, told us: “It is critical to develop a strong, healthy back simply because your back is essentially the most important part of your skeleton — next to your skull, perhaps. It bears the weight of your upper body while stabilizing your balance and kindly houses your central nervous system, which allows signals from the brain to travel throughout your body. If that isn’t reason enough, it’s also a major component to better posture and everyday activities like walking, running, sitting, and lifting. A well-developed back will aid in your quest for that superhero body.”

So without further ado, here are ten great exercises for your back.

This exercise works just about every single muscle on your legs and up into your lower back, helping build foundational muscles used in myriad exercises and other activities.

This deadlift variation hits many muscles in the upper back and shoulders, not to mention your quads and glutes. It works the legs less than a traditional deadlift.

To hit many muscles in the center and upper areas of your back, a back row is a great exercise.

Targeted primarily at the shoulders but also hitting the center back muscles, this is a great exercise to make a regular part of the routine.

This excellent exercise works your back, arms, and even your chest. It can safely be performed with higher weight and hits some of those glamour muscles — just keep it steady and in good form.

Pullups are hard at first and can feel thankless, but they hit almost every muscle in the back and shoulder. Additionally, your count will go up fast, and you can perform them anywhere. For example, you could even throw a towel over a tree branch or grab a deck or banister if you can’t hit the gym.

Chin-ups are easier than pullups, and while they hit fewer back muscles, they tend to challenge your chest and biceps more.

This exercise hits the same muscles as a pullup, which is to say almost all of the muscles in your back save the lowest. It’s a great way to ease into pullups as you can opt for lower weights initially.

Classic pushups primarily benefit muscles on your arms and chest, but they strengthen some shoulder and upper back muscles as well and can be performed anywhere with no equipment.

This exercise primarily hits the posterior chain, which are the muscles running from your legs up through your glutes and into your lower back, and it is also good for your core, shoulders, and arms.

“Some of the primary benefits of a back workout are the strengthening of the shoulder and increasing stability,” said James. “Many shoulder injuries can be prevented simply by strengthening your back. Another benefit to back workouts is the positive effect on your posture and balance.”

A strong back offers more support and stability to your shoulders, arms, neck, and head, and it works in tandem with your lower body as well. The more toned and fit your back muscles, the better your whole body will work as a unit. That means better gains in the weight room, faster sprints, longer trail runs, better agility on the court, and the shape you always wanted for yourself, too.

Increasing back strength can also help keep you healthier in the short and long term, staving off both acute and chronic injuries.

“A common mistake is [a] poor form,” cautions James. “I could never express how important form is to the overall development of any muscle group, and the back is no exception, especially in the back squat, deadlift, and pullup. Those are three I see performed incorrectly all the time, [and] I often can’t help myself and speak up and try to help the best way I can.”

An injured back can bring your overall exercise routine, not to mention much of your life, to a grinding halt, so when performing back exercises, James urges people to “respect the rep and choose form over everything.”

Avoid excessive weight, don’t do too many sets of exercises targeting the same back muscles, and give your body time to rest. You can run, ride, and swim every day of your life, but don’t do back-specific exercises daily. Play around with these different exercises. Pick and choose 2-3 to focus on once or twice per week for about four weeks. After a month has passed, then focus on a new set and continue the same process.

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