Strengthening your back is not always a straightforward matter. However, it is well worth integrating
sessions targeting this part of the body into your fitness routine. Whether using a rowing machine,
weight training equipment, exercises with accessories or simply bodyweight training, there is no
shortage of ideas for a strong and well-defined back. See you in the gym!

Why not build up your back?

The back is made up of 244 muscles, the most important of which are:
● The trapezius muscles form a diamond shape from the nape of the neck to the middle of the
back, with a point on each shoulder. They are activated with each shrug of the shoulders or
movement of the head. They also serve to bring the shoulder blades together and facilitate
shoulder rotation.
● The latissimus dorsi, the largest muscle in the body, gives the back its attractive V-shape. It
extends along the sides of the rib cage from the shoulder blades to the pelvis. It allows you to
lower your arms, bring them back, and bend over to the side.
● The rhomboid muscles in the middle of the back are essential for good posture.
● The lumbar muscles refer to several deep muscles in the lower back that serve to extend the
spine. They are antagonists of the abdominal muscles (located on the opposite side): good
posture requires a balanced musculature between these two areas.

The benefits of having a strong back

Strengthening the abdominal muscles, biceps, pectoral muscles, or legs are common goals for
athletes. However, it would be a mistake to overlook the back muscles entirely. Strengthening your
back muscles has many advantages:
● Better posture.
● Less lumbar, neck and back pain.
● Fewer injuries during training and in everyday life, especially when carrying heavy loads.
● A better-shaped body: increasing the volume of the upper body muscles balances the figure,
for example, by offsetting wide hips or thighs.

Workouts and targeted training to work the back muscles

Each area has its own training strategy. Here are the main movements for strengthening the entire
back:
● The Super(wo)man to relax the lumbar region: lying on your stomach with arms and legs
straight, raise your chest and legs simultaneously.
● Strengthen the lumbar region with elastic bands: sitting with your buttocks and heels on the
floor, place an elastic resistance band under your feet and pull it up by bringing your elbows
back. Hold for a few seconds and release.
● A classic exercise for building back strength is the chest press with a straight bar loaded with
weights.
● The plank strengthens the back and abdominal muscles.
● Chest pull: Bring a barbell up to your chest.
● Although reserved for athletes in good physical condition, pull-ups are an effective way to
train the entire upper body: hang from a bar and lift yourself up with the strength of your
arms.
● A rowing machine is a complete piece of fitness equipment: you can use up to 80% of your
muscles, including your back muscles!
● There’s nothing like the Fusion CST for simultaneous cardio and strength training. With
different cables on pulleys and coach-led sessions available at any time, you will achieve a
strong back in no time!
Vary the exercises so as not to wear out your shoulder joints and to use all your muscles. Your work is
optimised by targeting antagonistic muscle groups in the same session: abs/lumbar or upper
back/pectorals.
Try out these iFIT workouts:
● Powerful back: for almost 12 minutes, iFIT coach Bree Cox helps you strengthen your entire
back. Grab your dumbbells and a water bottle, and get on your yoga mat!
● Redefining Fitness with Kelsey Wells is a 4-week series with each session dedicated to a
separate area: abs, shoulders and back training.
● Discover 4 circuits to work the back and pectorals with Casey Gilbert: the programme
contains pull-ups, push-ups, weight bench work, resistance bands, dumbbells, etc.
● Back and leg power: this series with Jay Wein includes rowing and bodyweight exercises and
ends with an intense non-impact circuit.

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