How Strength Training Can Bulletproof Your Back

The muscles located in your back play a very important role in the overall strength of your body. Your back muscles keep your body upright and allow you to twist, turn, and bend. There are four large muscle groups that contribute to spine function, these include:

  • Latissimus Dorsi
  • Trapezius
  • Erector Spinae
  • Rhomboid

These muscles help to align your body and expand your rotation. Since your back muscles play a huge role in your overall strength, it is important to do your part to work these muscles regularly. Not only do developed back muscles help protect your entire body, they help your become stronger and more resilient. If you commonly experience back pain, it can be debilitating. By improving your posterior strength, you can help prevent injuries and discomforts in the future. In this article, we will talk about exercises that strengthen the prominent muscle groups in the back. In addition, we will talk about the benefits that come from posterior strength training.

Exercises for the Back Muscles

It is important to work each and every muscle group in the back. There are certain exercises that isolate and strengthen specific muscles.

Latissimus Dorsi

This muscle group is typically referred to as the “lats.” These muscles are located on the center of the back and stretch up behind the arm. The lats help improve your ability to adduct, row, and raise your arms. Exercises that work these muscles are:

Integrate these movements into your weekly routine to improve your adduction flexibility.


When you are thinking about the muscles in your neck and shoulders, you are likely thinking about your “traps.” These muscles are critical for turning the head, moving the shoulders, and maintaining posture. Movements that exercise the traps are:

  • Upright Rows
  • Face Pulls
  • Shoulder Shrugs

These exercises improve your ability to rotate your neck and mobilize your shoulders.

Erector Spinae

The erector spinae muscles are nestled directly beside your spinal cord. These muscles allow you to extend and contract your spine. Exercises that engage this group include:

  • Bird Dogs
  • Bent-over Rows
  • Supermans

These exercises help improve the posture and alignment of your entire body.


Rhomboids are the muscles that connect your shoulder to your spine. This group helps to stabilize the neck and rotate the arm. Exercises that work these muscles include:

  • Lateral Raises
  • Rear Deltoid Flys

These movements help improve the rotation of your arms and the stability of your neck.

Are Back Muscles Important?

You may be wondering, is it really necessary to develop every muscle of the back? The answer is yes! Not only are toned back muscles attractive, they help prevent your chance of injury in the future. There are many major benefits of exercising back muscles, including:

  • Improved Posture
  • Having good posture helps increase the efficiency of the muscles in the body. When you have poor posture, your body constantly is exerting energy to stabilize your core. Having good posture reduces your risk of incurring back injuries in the future.
  • Improved Rotation
  • Having increased rotation capabilities helps improve functional mobility. Increased functionality helps you have more ease with day to day tasks such as picking up a child or taking the trash out.
  • Increased Support
  • The muscles in your back support your entire body. When your entire body has a sturdy support system, your balance and strength will increase.

There are many benefits of having sturdy back muscles. When you strength train your back muscles for just two 30-minute sessions per week, you will begin to see results that will benefit you for years in the future.


Exercising back muscles has short-term benefits such as increased toning and better flexibility. Posterior strength has expansive long-term benefits including improved posture, increased muscle efficiency, and better rotation. Back muscles contribute to the flexibility of your arms, core, and lower body. In addition, back muscles can help improve your mobility in day to day tasks. By investing time in posterior strength training, you will essentially “bulletproof” your back.