5 Moves To Build A Stronger Back

Your glutes aren't the only posterior muscles that need attention. Hit your back and rear delts today with this exclusive routine.

Rachel Crocker | July 01, 2014

Upright Row




Do three sets of 12 to 15 reps

Target Muscles: trapezius, lateral and front deltoids

Set Up: Stand on the middle of a band with your feet shoulder-width apart. Cross the band in front of you and hold one handle in each hand [A].

Action: Leading with your elbows, pull the band upward until the handles reach your shoulders [B]. Extend your arms back to the starting position to complete one rep. Repeat for your set.

Seated Row

 
Do three sets of 15 reps

Target Muscles: latissimus dorsi, rhomboids, trapezius

Set Up: Sit on the floor with your legs extended in front of you. Loop a band around the soles of your feet, cross it in the center and hold one handle in each hand, arms straight.

Action: Bend your arms to pull the handles toward your sides as shown. Slowly extend your arms to finish one rep.

Tip: If this move feels too easy, gather some of the band's slack in the palm of your hands.

Straight-Arm Pullover

 
Do three sets of 10 to 12 reps

Target Muscles: latissimus dorsi, hamstrings, erector spinae, gluteus maximus

Set Up: Anchor a band to a low, secure object in front of you. Hold a handle in each hand, step back from the anchor point and bend forward from the hips as shown [A].

Action: Straighten your knees and hips to stand, while simultaneously lifting your arms overhead [B]. Slowly reverse to return to the start.

Rear Delt Flye

 
Do three sets of 10 to 12 reps

Target muscles: posterior deltoids

Set Up: Stand with your feet hip-width apart holding a dumbbell in each hand. Hinge forward from your hips and bend your knees slightly until your wrists are below your shoulders [A].

Action: Open your arms out and up until they form a straight line with your shoulders [B]. Reverse slowly to return to the starting position.

Lat Pulldown


Do three sets of 15 reps (each side)

Target Muscles: latissimus dorsi

Set Up: Stand with your feet hip-with apart. Grasp the center of a resistance band with both hands, about a foot apart, and extend your arms overhead [A].

Action: Bend your left arm, drawing your elbow down to the side; stop when you feel a stretch in the left side of your back [B]. Slowly extend your arm back overhead and repeat. When your set is through, repeat with your right arm.

About the Author

Rachel Crocker