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10 Best Ways to Exercise Back Muscles to Try

Back muscles play a crucial role in maintaining body balance and supporting good posture. Training the strength of your back muscles not only improves physical performance, but also reduces the risk of injury and pain. The following are 10 effective ways to train back muscle strength.

1. Bridges (Bridges)

Bridges exercises can be a strong foundation for building back muscle strength. Lie on your back with your knees bent and your feet together on the floor. Lift your hips up, forming a bridge from shoulders to knees. Hold this position for a few seconds before returning to the starting position. This exercise not only involves the back muscles, but also the pelvic and thigh muscles.

Also read: Mastering Basic Boxing Techniques for Beginners

2. Pull-Ups (Pull Lift)

10 Ways to Exercise to Develop Back Muscle Strength pull ups

Pull-ups are an effective exercise to train the upper back muscles, especially the latissimus dorsi muscles. Use pull-up handlebars and lift your body using the strength of your arms and back muscles. This exercise requires endurance and core strength.

3. Superman

Superman is an exercise designed to isolate and strengthen the muscles of the lower and middle back. To start, lie down on your stomach with your arms placed in front of you and your feet lifted off the floor. In this movement, you will raise your body as far as possible, creating a position that resembles Superman in flight.

This technique requires intensive contraction of the lower and middle back muscles, requiring you to lift your chest and legs off the floor at the same time. Make sure to keep the neck and head in a comfortable position, avoiding excessive pressure.

The main benefit of this exercise is that it strengthens the back muscles, especially in areas that are often neglected. Strong back muscles are not only key to maintaining good posture, but can also help reduce the risk of injury to the back of the body.

Additionally, Superman exercises also engage the core muscles, helping to improve stability and support for the midsection. This can provide additional benefits in daily activities and improve performance in other sports.

For optimal results, do this movement slowly and with control by emphasizing muscle contractions. Start with a short duration and appropriate level of difficulty, then increase gradually over time. Remember to always listen to your body and respect the limits of your physical capabilities. With consistency and a focus on proper technique, the Superman exercise can be a valuable addition to your exercise program to improve the strength and health of your back muscles.

4. Diver Push-Up (Diving Push-Up)

Diver Push-Up, or what is often referred to as Diving Push-Up, is an exercise that demands strength and flexibility of the body simultaneously. This exercise involves more complex movements than conventional push-ups, making it an attractive option for improving back and core muscle strength.

To start, get in a push-up position with your hands placed slightly wider than shoulder-width apart. Start by lowering your body down like a regular push-up. However, at this stage, add a dynamic element by bending your waist up and bringing your head towards the floor, creating the illusion of a diving movement.

This diving movement emphasizes the back muscles, especially in the middle and lower back, while also significantly engaging the core muscles to maintain balance and stability throughout the exercise. It is important to keep the body straight and control the movement so as not to compromise technique.

Diver Push-Ups not only create additional load on the back muscles, but also increase the flexibility and mobility of the body. This exercise can be integrated into your workout routine to improve endurance, coordination, and overall core strength. As a demanding exercise, concentrate on the correct movements and slowly increase intensity over time for optimal results.

5. Band Bent-Over Row (Row with Band)

Band Bent-Over Row is an effective exercise to strengthen the upper back muscles. This exercise utilizes resistance bands as a tool to achieve resistance that can be adjusted to individual strength levels.

Implementation Steps:

  1. Preparation: Start by standing up straight, making sure your feet are shoulder-width apart to maintain good balance. Place a resistance band under your feet so that the band rests in the middle of your feet.

  2. Band Grip: Grab the ends of the band with both of your hands, making sure the grip is tight and parallel to your shoulders. The position of the hands can be slightly wider than the shoulders to provide variety to the exercise.

  3. Posture: Bend your waist forward so that your body forms an angle of about 45 degrees with the floor. Make sure your back remains straight and your head is in line with your shoulder blades.

  4. Swing Movement: In a movement similar to pedaling, pull the hand holding the band toward your chest. Make sure to involve your back muscles, not just your hands, in doing this movement.

  5. Muscle Contraction: The peak of the movement is when the hands are close to the chest. Hold this position for a moment to provide maximum contraction of the upper back muscles.

  6. Return to Starting Position: Slowly return hands down with control. Make sure to maintain tension on the band to keep the exercise effective.

Important point:

  • Make sure your legs remain strong and stable throughout the exercise to prevent injury or loss of balance.
  • Prioritize correct body posture with your back straight and bent waist.
  • Make sure the movements are controlled, avoid making movements that are too fast.
  • Adjust the band tension according to your strength level to maximize the benefits of the exercise.

The Bent-Over Row Band Exercise not only helps strengthen the upper back muscles, but also engages supporting muscles such as the shoulders, arms, and core. The integration of resistance bands provides an interesting variation in your back muscle training program.

Also read: Benefits of Boxing for Body Health

6. Swiss Ball Leg Curl (Leg Exercise with Swiss Ball)

Swiss Ball Leg Curl is an effective exercise to strengthen the lower back and hamstring muscles. To start, lie flat on your stomach with your heels placed on a Swiss ball. Make sure your body is in a straight position by forming a line from head to heels. Next, lift your hips up so that your body forms a straight line from shoulders to knees.

In the next phase, bend your knees and start pulling the Swiss ball towards your buttocks in a controlled movement. Focus the contraction on your lower back muscles and hamstrings as you do this movement. Make sure the movements are slow and controlled to maximize the benefits of the exercise.

This exercise not only engages the lower back muscles, but also intensively works the hamstrings, helping to develop strength and flexibility in the area. It is important to maintain body stability throughout the exercise by evenly distributing body weight on the Swiss ball and controlling the overall movement. The Swiss Ball Leg Curl is a great option to enhance your back workout routine, improve core stability, and strengthen the hamstring area overall.

7. Renegade Row

Renegade Row is an exercise that engages the whole body, challenging strength and balance. Here is a more detailed explanation:

  1. Starting Position : Start by lying down in a push-up position, with your hands holding two dumbbells placed on the floor directly under your shoulders. Make sure your body forms a straight line from head to toe, keeping your core tense.

  2. Push-Up : Lower your body down in a push-up motion. Make sure to maintain control and maintain correct body position throughout this movement. It involves the chest, shoulders, and triceps muscles.

  3. Kettlebell swing lift : After completing the push-up, lift one dumbbell to the side of the body, away from the floor. Make sure the elbows remain bent and the dumbbells move vertically. It targets the upper back and arm muscles.

  4. Side Switch : Return the dumbbell to the floor and do another push-up before lifting the dumbbell on the opposite side. This process is carried out alternately for each side. This exercise requires you to maintain body stability and coordinate hand movements with push-ups, significantly engaging the core muscles.

  5. Stability and Core Muscles : The key to the Renegade Row is stability. Holding a push-up position while lifting dumbbells requires your core muscles to work hard. This not only helps build back muscle strength, but also improves overall body stability.

This workout combines push-ups with row exercises, creating a holistic challenge for the body. It is important to choose a dumbbell weight that suits your abilities and ensure correct technique to prevent injury. The Renegade Row is an effective choice for increasing back, arm, and core strength in one versatile movement.

8. Burpees

Burpee is an exercise that involves the whole body, including the back muscles. Start in a standing position, then jump into a push-up position, do a push-up, and return to a standing position with a jump. This exercise increases cardiovascular strength while engaging the back muscles.

9. Half Squat (Half Squat)

The "Half Squat" exercise is a movement that requires you to bend halfway down, emphasizing the lower back and thigh muscles. Start by standing, feet shoulder-width apart, and bend at the knees. Pay attention to maintaining correct body posture, with your back straight and your head raised.

When you bend, make sure your knees don't go past your toes and stay in line with your ankles. Use your back muscles to maintain balance and provide support when performing movements. At the lowest point of the movement, the legs should form an angle of about 90 degrees.

Next, return to a standing position using the main strength of the back muscles. Avoid leaning forward or lifting your heels off the floor when doing this movement. The key to this exercise is proper execution and control of the movement to optimize benefits for the lower back and thigh muscles.

The “Half Squat” exercise can be an effective addition to your exercise routine to strengthen your back muscles and improve overall body stability. Make sure to integrate these moves with other exercises in your workout program for better overall results.

10. Planks

Plank is a static or isometric exercise, focusing on activating the back, core and shoulder muscles. To do a plank, you lie on your back on the floor, lifting your body so that you are in a push-up position. Make sure your arms are straight under your shoulders and your fingers are spread apart.

This position keeps the body parallel to the floor, and you must hold it for a certain period of time, depending on your skill level. Planks effectively target core muscles such as the rectus abdominis, transversus abdominis, and obliques. Apart from that, this exercise also works on the back muscles and shoulder muscles.

The advantage of the plank lies not only in developing strong core strength, but also in improving overall body posture. By doing planks regularly, you can improve body stability, help prevent back injuries, and improve balance.

Of course, it is important to maintain correct posture during the plank to get maximum benefits and avoid injury. Adding planks to your back workout routine will make a significant contribution to improving overall posture and core strength.


It is important to remember that before starting a new exercise routine, consult a health professional or fitness trainer. One aspect that is often overlooked in training is the hand grip . Involving the hands in the exercise not only strengthens the back muscles, but also places emphasis on developing important hand grip strength. Perform each exercise with correct technique, including emphasis on hand grip balance, to avoid injury. With consistency and dedication, you can not only improve the strength of your back muscles, but also strengthen your hand grip, providing long-term benefits for your health and physical fitness.