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How to Strengthen My Back?

#1 User is offline   ShadowZero 

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Posted 09 April 2012 - 10:42 PM

I need some tips to strengthen my back, since I can only sit-up straight, or stand-up straight for so long. Give me the easy stuff.

Reason I need to know this, is because I want better posture. It makes me feel more proud of myself and it makes me taller. I've had a bad habit of hunching for a LONG time... I have to get rid of this habit.
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#2 User is offline   SIEFKA 

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Posted 09 April 2012 - 10:44 PM

Do you workout? Doing exercises on your back and shoulders will really help! As far as posture somewhat, but mainly it will help prevent back problems in old age. The only way you can get rid of a habit is by practicing. It takes 21 days to break a habit. Just stand up straight, and sit straight and you should be good.

Hope this helps!
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#3 User is offline   JGARRIGUES0001 

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Posted 09 April 2012 - 11:12 PM

abs, people don't believe me when I tell them but a strong stomach will help your back a lot. Pull ups with your palms facing forward and spread apart will help your upper back as well. Do planks as well, and those sideways plank things that hit your obliques and the muscle next to your armpit on ur back.

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Posted 10 April 2012 - 12:31 AM

Pull ups and deadlifts. Both will strengthen your back and your core

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Posted 10 April 2012 - 09:03 AM

my gym teacher who trained for ironmens says that if you want a stronger lower back you need a stronger core. same with shoulders strong chest=strong shoulders
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Posted 10 April 2012 - 10:58 AM

View PostJGARRIGUES0001, on 09 April 2012 - 11:12 PM, said:

abs, people don't believe me when I tell them but a strong stomach will help your back a lot. Pull ups with your palms facing forward and spread apart will help your upper back as well. Do planks as well, and those sideways plank things that hit your obliques and the muscle next to your armpit on ur back.


Yep, abs are where it's at. plus you get the added benefit that chicks dig good abs ;)
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Posted 10 April 2012 - 11:08 AM

Stiff legged dead lifts because I hate regular dead lifts lol.
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Posted 10 April 2012 - 12:21 PM

If you are having posture control issues and cant stand or sit for long periods than do any core workout. You can do things like sit ups, crunches, planks, bicycles, mountain climbers, etc. that dont require weights or equipment. Any track person will tell you they do core workouts for posture.
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Posted 10 April 2012 - 01:16 PM

All you need for a strong back is 3 exercises deadlifts, pull ups, and bb rows.
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#10 User is offline   ShadowZero 

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Posted 10 April 2012 - 09:11 PM

Alright. Thanks everyone! I've been trying to break the habit of the slouching and stuff. Will be doing the workouts everyone mentioned. Thanks again!
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Posted 11 April 2012 - 02:51 AM

deadlifts, i wouldnt recommend to a beginner. unless you have a trainer because you probably won't do them right and you will injure yourself instead of improving yourself. pull ups and rows won't really improve your posture, and bb rows, you'll probably injure yourself also.

Rear delt fly and hyperextensions. /thread.

No really though. Rear delt fly will help build your rear shoulders which pulls them back and your chest out resulting in a less hunched over look. hyperextensions will strengthen your lower back and you won't injure yourself.
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#12 User is offline   Solowing 

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Posted 30 April 2012 - 05:38 PM

View PostJGARRIGUES0001, on 09 April 2012 - 11:12 PM, said:

abs, people don't believe me when I tell them but a strong stomach will help your back a lot. Pull ups with your palms facing forward and spread apart will help your upper back as well. Do planks as well, and those sideways plank things that hit your obliques and the muscle next to your armpit on ur back.


This is so true. i do weighted ab crunches and it has made a huge difference

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Posted 02 May 2012 - 12:27 PM

Posture is not just about having a strong back. Not to say having a strong back won't help, but it isn't entirely necessary, either.

Put on an undershirt backwards underneath your clothes for a month or two. The higher back on undershirts will then be riding up onto the front of your neck, which will cause your body to instinctively straighten up to avoid stranglulation. After a month or two, your brain will put together that slouching forward means you will get an uncomfortable pressure on your neck, and will keep you from slouching as much, even if you dont wear the backwards undershirt.

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Posted 17 May 2012 - 12:37 AM

Go to a gym and get somebody who looks like they know what they're doing (they're muscular and seem knowledgeable) or someone who is doing the exercise to show you how to deadlift and do rows.

And yeah other than that, abs, and practice standing and sitting with purpose.
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Posted 17 May 2012 - 10:29 AM

View PostShadowZero, on 09 April 2012 - 10:42 PM, said:

I need some tips to strengthen my back, since I can only sit-up straight, or stand-up straight for so long. Give me the easy stuff.

Reason I need to know this, is because I want better posture. It makes me feel more proud of myself and it makes me taller. I've had a bad habit of hunching for a LONG time... I have to get rid of this habit.


Go see a physio, it might be a postural defect that you're born with, it could be kyphosis.
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Posted 20 May 2012 - 10:38 PM

U guys are really recommending deadlifts to somebody with posture problems? Really? Lol I nessesarly disagree with some of the stuff these guys are saying but if you're new to weight lifting you need to have a trainer show you how to do these moves correctly or you can seriously hurt yourself!

#17 User is offline   BobGarnly 

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Posted 23 November 2012 - 07:24 PM

no need to start out with lifting, you can do simple exercises. i hurt my back about 4 months ago and for about 2 months i did 3 or 4 exercises for about 20 minutes total everyday. it made a big difference
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#18 User is offline   Dits 

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Posted 27 January 2013 - 10:10 AM

View PostShadowZero, on 09 April 2012 - 10:42 PM, said:

I need some tips to strengthen my back, since I can only sit-up straight, or stand-up straight for so long. Give me the easy stuff.

Reason I need to know this, is because I want better posture. It makes me feel more proud of myself and it makes me taller. I've had a bad habit of hunching for a LONG time... I have to get rid of this habit.

Go to your local gym and ask someone there (someone thats bigger in muscle) what execise machines are best for back. then what you can do for your posture is write on your hand (POSTURE!) and everytime you look at your hand stand up straight this way you cant forget ;)... hope this helped


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#19 User is offline   crich775 

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Posted 02 February 2013 - 05:04 PM

Your body will be different, but my back day consists of the following
Pullups(NOT CHINUPS)-3 sets to failure
Bent over rows-3/10
Lat Pull Downs-3/10
Reverse Situps-3/10
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#20 User is offline   Solowing 

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Posted 15 February 2013 - 11:58 PM

Do not do dead lifts unless you know how to do them since your new to working out try:


Upper Rows
Lower Rows
Lat pull downs
Pull ups, with a wide grip
ABS
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