Strength · Back and spine

Strength work for the back and spine

A strong back is not only a back that lifts heavy — it is one that can resist being moved. Both qualities are trainable, and they need different exercises.

What this trains

This page is about the spinal erectors, the lats, the deep trunk and the muscles that resist rotation.

Spinal erectors
Latissimus dorsi
Quadratus lumborum
Obliques

The lifts

01Back extension3 × 10–12
Extend to a straight line and stop. The goal is loading the erectors, not maximum arch.
02Pallof press3 × 10 each side
The rep is resisting the rotation, so the ribs should not move at all.
03Suitcase carry3 × 30 m each side
Stay level. Leaning away from the weight removes the exact work you came for.
04Chest-supported row3 × 10
The bench takes the lower back out, so the mid-back gets the load.

What this page can't tell you: Back pain has many causes and this page addresses none of them. It is a training page about training the trunk.

Other regions

Posturethe upper back, the spinal erectors and the deep abdominal wall Desk workthe hip flexors, the glutes, the upper back and the neck extensors Hipsthe glutes, the abductors, the adductors and the deep external rotators Hamstringsthe back of the thigh — biceps femoris, semitendinosus and semimembranosus Neck and shouldersthe rotator cuff, the scapular stabilisers and the neck Core and trunkthe abdominal wall, the obliques and the deep trunk

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