These 5 exercises will help you add size and strength to your back muscles. In the process, you'll bulletproof your entire body and build real-world strength.

Abduction: moving your limbs laterally, away from the midline of the body (e.g., lifting your leg to the side); Adduction: moving your limbs medially, toward the midline of the body (e.g ...

1. Back Extensions . Back extensions help strengthen erector spine and back muscles that support extending of your spine. Lie down your face on a flat bench with your upper body hanging off and ...

Strengthening and stretching exercises for the lower back can help stabilize the lower spine and support the upper body. Examples include the plank and knee-to-chest stretches. Stretching the back ...

Back training is the new chest training—and that's a good thing for your strength, posture, and longevity. By Andrew Heffernan, C.S.C.S. Published: Dec 27, 2023 8:00 AM EST.

Grab a dumbbell or weighted plate and sit on the floor. Hold the weight against your chest and lie on your back. Bend your knees at a 90-degree angle, and keep your feet firmly planted on the floor.

Step 2: Round your back until you feel a stretch in the lower back, while activating your core. This is the “cat” position. Step 3: Lift the chest and tailbone.