Back Exercises & Workouts to Gain Strength and Improve Posture

Fitness

Master the Inverted Row for Back Muscles That Will Block Out the Sun

By Lauren Bedosky; September 15, 2023

If you’re looking for a bodyweight move that hits all the major muscles in your back — plus your shoulders and biceps, too — you...

Fitness

How to Do the Superman Exercise

By Lauren Bedosky; March 27, 2023

Adding the Superman exercise to your workout regimen can help target key core muscles along your posterior chain. Plus, all you need to perform the...

Fitness

Fight “Dead Butt Syndrome” With These 9 Gluteus Medius Exercises

By Jenessa Connor, CPT; September 12, 2023

Unlike the highly celebrated gluteus maximus that forms most of your butt’s shape and size, the gluteus medius rarely gets the spotlight. This muscle appears...

Fitness

7 Resistance Band Exercises to Build a Stronger Back

By Jenessa Connor, CPT; March 3, 2023

It’s not uncommon for a training plan to have a designated “arm day” or “leg day,” so why do we shortchange the back? A strong back...

Fitness

How to Do a Chest-Supported Dumbbell Row for a Stronger Back and Biceps

By K. Aleisha Fetters, C.S.C.S.; March 3, 2023

Add stability to an exercise — any exercise — and you can automatically move more weight. And more weight moved means more muscle mass gained, which...

Fitness

Try These 6 Punches for a Fat-Burning Boxing Workout

By K. Aleisha Fetters, C.S.C.S.; July 22, 2022

Throwing punches is a great way to shape your shoulders and build back strength, says Elanit Friedman, senior director of fitness for Beachbody. Bonus: Unlike...

Fitness

Everything You Need to Know About Medicine Balls

By Jenessa Connor, CPT; March 9, 2023

If you’re new to working out or have historically stuck to cardio or using dumbbells, you may have wondered, “What is a medicine ball, exactly?”...

Fitness

How to Throw a Punch

By Jenessa Connor, CPT; March 22, 2023

Knowing how to throw a punch is one of those necessary life skills you hope you never need to use in an everyday situation. (We...

Fitness

9 Exercises for Your Best Upper Body Workout

By K. Aleisha Fetters, C.S.C.S.; May 1, 2023

Push-ups are hard. Pull-ups are even harder — especially if you don’t have access to a pull-up bar — so it can be discouraging when...

Fitness

Pre & Post Natal Barre Blend With Elise Joan

By BODi; March 8, 2023

It used to be that well-meaning family and friends thought it best for pregnant women to simply “relax,” “get some rest,” or “take it easy”...

Fitness

P90X Chest and Back: How It Can Make You Stronger

By Andrew Heffernan CSCS, GCFP; March 6, 2023

Why do the P90X Chest and Back workout? Like Key and Peele, peanut butter and chocolate, rap stars and giant egos, chest and back are...

Fitness

How to Do a One-Arm Dumbbell Row for Maximum Muscle Growth

By K. Aleisha Fetters, C.S.C.S.; May 1, 2023

Every exerciser wants to get the most out of each workout. The best exercises are all about efficiency — no rep performed in vain. If...

Fitness

How to Do a Dumbbell Pullover

By K. Aleisha Fetters, C.S.C.S.; March 2, 2023

The dumbbell pullover is a bit of a weight-room unicorn. Unlike nearly every other strength training exercise out there, it simultaneously works two opposing muscle...

Fitness

How to Do a Reverse Fly, Plus 3 Variations to Try

By K. Aleisha Fetters, C.S.C.S.; May 1, 2023

Moment of truth: Right now, you’re probably hunched over a computer screen, phone, or tablet. It’s an inevitable outcome of the digital age we live...

Fitness

How to Do a Renegade Row, Plus 2 Challenging Variations (Video)

By K. Aleisha Fetters, C.S.C.S.; March 17, 2023

A regular dumbbell row is all about back and bis. It strengthens the upper body’s largest muscle, the latissimus dorsi, while also hitting a range of...

Fitness

7 Back Stretches to Help Ease Pain and Increase Mobility

By Andrew Heffernan CSCS, GCFP; March 8, 2018

You don’t realize it, but every day, your back takes a beating. Whether you spend your day on your feet or on your seat, the...

Fitness

10 of the Best Exercises for Upper Back Workouts

By Paige Smith; May 1, 2023

Just because you can’t easily see your upper back muscles doesn’t mean you should pass on upper back workouts. Strong upper back muscles set your...

Fitness

10 of the Best Moves to Work Out Your Back and Biceps

By Jenessa Connor, CPT; March 3, 2023

While some people might neglect working their back muscles (you can’t even see them!), the biceps are a beloved mirror muscle for many. The locations...