Strengthening your back muscles is not only important for maintaining an upright posture, but also crucial for preventing back pain and improving your overall fitness. Whether you sit a lot, lift heavy loads, or want to improve your athletic performance, targeted back training will help you stabilize your body and reduce tension.
In the following article, you will learn which back muscles are particularly important, why they are often neglected, and how you can train them effectively to benefit from a healthy and strong back in the long term!
Back muscles – which muscles belong to them?
The back muscles consist of a variety of muscles that work together to provide stability, movement, and strength for the entire upper body. Here are the major muscle groups that make up the back muscles:
1. Superficial back muscles
These muscles lie directly under the skin and are responsible for larger movements and the stabilization of the shoulder area:
- Trapezius muscle (musculus trapezius): Responsible for the movement and stabilization of the shoulder blades as well as the rotation of the head.
- Latissimus dorsi: The largest back muscle responsible for arm movements such as pulling or rowing.
- Rhomboid muscle (Musculus rhomboideus): Supports the stabilization and contraction of the shoulder blades.
- Levator scapulae muscle: Lifts the shoulder blades.
2. Deep back muscles
These deeper muscles stabilize the spine and ensure upright posture:
- Erector spinae: A muscle strand along the spine that stretches the back and stabilizes the spine.
- Quadratus lumborum muscle: Supports lateral movement and stabilization of the lower spine.
- Multifidus: Small muscles along the spine that provide fine adjustment and stability.
3. Muscles of the lower back
These muscles are particularly important because they support the lumbar spine:
- Lumbar extensor : Provides stability to the lower back and prevents injuries.
- Iliopsoas : Connects the lower back to the legs and plays an important role in hip movements.
Well-trained back muscles protect against tension, improve posture, and provide more strength in everyday life and sports. A balanced workout that engages both the superficial and deep muscles is the key to a strong and healthy back.
Which workout is best for strengthening back muscles?
A targeted back workout should target both the superficial and deep back muscles to promote strength, stability, and better posture. Here are the best exercises for a strong back:
1. Pull-ups
- Target muscles : Latissimus dorsi, trapezius, rhomboid.
- Execution : Hang from a pull-up bar with a wide grip, pull your body upward in a controlled manner until your chin reaches the bar. Slowly lower.
- Benefit : Effective training for the upper back and shoulder stability.
2. Rowing with dumbbells
- Target muscles : trapezius, latissimus, rhomboid.
- Execution : With a dumbbell in your hand, bend forward, pull the dumbbell towards your hips and lower it in a controlled manner.
- Benefit : Strengthens the middle back and improves posture.
3. Plank with arm raises
- Target muscles : Erector spinae, multifidus, deep trunk muscles.
- Execution : In the plank position, extend one arm straight forward and hold it, stabilizing your back. Alternate arms.
- Benefit : Promotes stability of the deep back muscles and improves balance.
4. Superman
- Target muscles : Erector spinae, glutes.
- Execution : Lie on your stomach, raise your arms and legs simultaneously and hold for a few seconds before lowering them.
- Advantage : Strengthens the entire back extensor muscles and stabilizes the spine.
5. Deadlift
- Target muscles : Lower back, glutes, legs.
- Execution : With a barbell in your hands, stand up from the hips, keeping your back straight.
- Benefit : Full body exercise that especially strengthens the lower back.
6. Face Pulls
- Target muscles : trapezius muscle, rear shoulders.
- Execution : Using a cable pulley or a resistance band, pull the band towards your forehead, pulling your shoulder blades together.
- Benefit : Improves posture and strengthens upper back muscles.
7. Side plank
- Target muscles : Lateral trunk muscles, deep back stabilizers.
- Execution : Support yourself sideways on your forearm and keep your body straight, lifting your hips.
- Benefit : Stabilizes the spine and strengthens the lateral back muscles.
Recommendation for your back training
- Perform each exercise in 3 sets of 8–15 repetitions, depending on your fitness level.
- Combine strength exercises with stabilization exercises to target all muscle groups in the back.
- Train your back at least 2-3 times a week to see noticeable progress.
With this workout you will effectively strengthen your back muscles, improve your posture and prevent tension and back pain!
Which fitness equipment helps to strengthen back muscles ?
Certain fitness equipment can make your back workout significantly more effective and varied. They support both strengthening the back muscles and stabilizing the spine. Here are the best equipment to help you optimally train your back muscles:
1. Pull-up bar
- Why? : A classic exercise for the upper back. Pull-ups and hanging exercises strengthen the latissimus dorsi, trapezius, and rhomboid muscles.
- Tip: Use different grips (wide, narrow, underhand) to target different muscle groups.
2. Rowing machine
- Why?: One of the most effective machines for the entire back. It trains the upper and middle back muscles, as well as the arms and legs.
- Tip: Make sure you use a clean technique to relieve pressure on your lower back.
3. Cable pull
- Why? : Ideal for targeted exercises like lat pulldowns or face pulls that strengthen the upper back and shoulders.
- Tip: Vary the grips (e.g. wide grip, cable pull) to train different muscle groups.
4. Barbell
- Why? : Perfect for deadlifts, a full-body exercise that specifically strengthens the lower back, glutes, and legs.
- Tip: Use moderate weights and maintain good posture to avoid injuries.
5. Dumbbells
- Why? : Can be used flexibly for exercises such as one-arm rowing or reverse flys that target the middle back muscles.
- Tip: Choose a weight that allows you to perform the exercise cleanly.
6. Resistance Bands
- Why? : Great for mobility and strengthening exercises like face pulls or rotational movements.
- Tip: Ideal for beginners and advanced users, as the resistance can be individually adjusted.
7. Hyperextension bench
- Why? : Especially suitable for the lower back to strengthen the back extensor muscles (erector spinae).
- Tip: Perform the exercises slowly and in a controlled manner to protect your lower back.
8. Suspension trainer (TRX)
- Why? : Allows for functional training using your own body weight. Perfect for rowing exercises and plank variations.
- Tip: Not only trains the back, but also core stability.
9. Fascia roller
- Why? : Supports regeneration and relieves tension in the back muscles.
- Tip: Use the roller regularly to promote mobility and prevent pain.
10. Back trainer or multifunctional bench
- Why? : Versatile for exercises like hyperextensions or side bends that strengthen the entire back muscles.
- Tip: Combine these with dumbbells to increase the intensity.
Strengthen your back muscles with Atletica!
A strong back workout starts with the right equipment – and you'll find it in the Atletica online shop ! Whether you want to train with a pull-up bar, a rowing machine, or a barbell, we offer high-quality fitness equipment perfectly tailored to your needs.
Our selection offers you everything you need for effective and varied back training to achieve your goals – whether it's building strength, improving posture, or preventing back pain.
