Deadlifts – Deadlifts are a foundational exercise for building a strong back. They engage the entire posterior chain
Barbell Rows – Rows target the upper back muscles, including the lats and traps. Strengthening these muscles improves posture and prevents back rounding during lifts.
Pull-ups – This bodyweight exercise works the lats, traps, and shoulders, helping to build a wide, strong back. It also engages the core for added stability.
Plank Rows – A combination of a plank and a row, this move strengthens the core and upper back while also improving balance and stability.
Superman Holds – By lifting your arms and legs off the ground while lying on your stomach, you engage the lower back muscles
Kettlebell Swings – Swings engage the back, glutes, and core in a dynamic movement that builds strength and power in the posterior chain.
Bird Dogs – This simple movement targets the lower back and core, improving stability and balance, especially important for avoiding injury in heavy lifts.
Reverse Flyes – Reverse flyes target the rear delts and upper back, helping to correct rounded shoulders and improve posture.