Tips and exercises for a strong back

The unique challenge of back training most responsible for so many underdeveloped back muscles is the inability to see the muscles being trained. Therefore success in developing the back is completely related to how strong of a mind to muscle link you can develop.

Make sure your back is in its strongest position that is least prone to injury. This position is the same position you use when lifting a heavy box off the ground! Do not hunch forward or bend your back too far to the rear! Keep your back straight, your chest sticking out and your shoulders pressed back.

During your daily routines practicing moving your shoulder blades will help to perfect this movement.


Back Thickening Exercises:

  • T-Bar Rowing
  • Seated Cable Rowing
  • One Arm Cable Rowing
  • Bent over Barbell and Dumbbell Rows
  • Bent over Shrugs

Back Widening Exercises:

  • Chin-Ups
  • Cable Pull Downs
  • Cable Pull Down Shrugs
  • Hanging Shrugs on a Chin-Up Bar

Shoulder Training Methods:

  • Drop Sets
  • Rest Pause Training
  • Giant Sets

Shoulder Building Exercises:

  • Side Dumbbell Laterals
  • Dumbbell Shoulder Press
  • Rear Dumbbell Laterals
  • Military Press Above The Head
  • Front Dumbbell Raises
  • 45 Degree Bench One Arm Side Laterals

Brian Gallagher

Brian Gallagher is an english born online fitness and nutritrion coach who's mission is to help people get lean, healthy and sexy. Brian is also specializing in eating disorders, REDs, athlete health and performance. He hates beer, Tik-Tok, and lame excuses. He is regularly asked to work directly with high performing and professional athletes that have developed a dysfunctional relationship with food that is impacting their performance, health and career.