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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics


Best Back Strengthening Exercises

Welcome to our quick guide on the best back-strengthening exercises to promote a resilient spine and enhance overall well-being. 


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Deadlifts engage multiple muscle groups, including the lower back. Mastering proper form is crucial for preventing injury and building strength. 

1. Deadlifts 

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Isolate the upper back muscles with reverse flyes. Maintain a slight bend in the elbows and lift weights outward. 

2. Reverse Flyes 

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Planks activate core muscles, stabilizing the spine. Start with shorter durations and gradually increase, maintaining a straight line from head to heels. 

3. Planks 

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Strengthen your upper back with lat pulldowns, targeting the latissimus dorsi muscles. Ensure controlled movements for maximum effectiveness. 

4. Lat Pulldowns 

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Incorporate various row exercises like bent-over rows to target the middle and upper back. Use proper form to avoid strain. 

5. Rows 

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This simple yet effective exercise targets the lower back and glutes. Lift your arms and legs simultaneously while lying face down. 

6. Superman Exercise 

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Bridges strengthen the lower back and glutes. Lift your hips towards the ceiling while keeping your shoulders on the ground. 

7. Bridges 

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Enhance flexibility and relieve tension with the cat-cow stretch. Move between arching and rounding your back for a gentle stretch. 

8. Cat-Cow Stretch 

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Incorporating these back-strengthening exercises into your routine can contribute to a resilient spine, better posture, and improved overall health. Remember, consistency is key! 


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