Exercises for my back muscles

Back muscles are one of the most important muscle groups to be focused on. A strong and well developed back can be the answer to our back problem. It helps us keep a good sitting posture and affects almost all upper body movements. Back is the main source of power for any push and pull activity and stability. Following are some of the exercises I follow for my back. Again like the chest exercises, there are many variants for back exercises as well and the reps need to be adjusted according to our strength level. The only way to develop muscles for me is to challenge the muscle groups by increasing the intensity. Following are the routine I follow for my back.

Our shoulders and backs are closely connected, so some of the exercises I do as shoulder exercises as well.

Scapula Pushup

This exercise works on the muscle group that connects between the ribs, underneath the scapula itself. This muscles mainly keeps the shoulder blades pressed against the upper back. This exercise improves normal scapula motion and improve shoulder mobility. Proper scapula function impacts almost every upper-body movement we perform, stabilises the shoulder joints. Following is the best video on scapular pushup I could find from FitnessFAQs.

Face pull ups

Face pull up is one of the crucial excercises when it comes to back exercise. There are equipments available for face pull ups in the gym but at home we don’t have much flexibility. I generally use my bed as the equipment. Sliding under the bed, first I try to hang and then I pull my body up. I also have a resistance band that can be used as a tool for face pull ups. This exercise primarily targets the rear deltoids and improve the movement of shoulder blades and upper back. Training these areas help reducing chances of shoulder injuries, maintaining good posture, and preventing muscle imbalances that often happen from too much chest work.

Glutei Bridge

This exercise works the hamstrings, lower back, abs, in addition to the glutes. With many of the benefits similar to that of a squat, another plus for the glute bridge is that it does not place any pressure on the lower back.

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Classic plank exercise is the gold standard exercise if we are trying to improve the strength of our back. It not only targets our core but works on almost every muscle, improves stability and posture. The difficulty level can be adjusted by changing the gap from the ground or moving the hand position slightly up, down or cross them. Side planks are also very affective exercise for strengthening lower back and reducing stubborn lower back fat/ love handles.

Cat-Cow Pose

This is a relaxing exercise. After all the muscle strengthening exercises this helps our back and spine to relax. Cat-cow pose with synchronised breathing even helps in mental relaxation.


Wide-grip pull-ups and rowing are the best exercises for back, but they are very difficult as well and need proper space and equipment. As of now I cannot do a clean pull up, so I am only focusing on strengthening my muscles.

For more such workout routines click here.