– Improve posture
– Increase gym performance
– Make daily tasks easier
– Reduce back pain in both the upper and lower areas
– Support the spine and protect it
Though “back muscles” can technically include all muscles of the upper and lower areas, the exercises primarily targeted are the upper back muscles:– The rhomboids– Latissimus dorsi– Posterior deltoid– Trapezius– Infraspinatus– Teres major and minor
How To Progress The Exercises
– Using pause rep training
– Focusing on the eccentric part of an exercise
– Trying a unilateral version
– Changing your stance
Exercise 1: Bentover Dumbbell Row
Starting from a hip hinge, bend over with feet flat on the floor, a flat back, knees bent slightly, and dumbbells at your sides.