Although there are "more than 650 muscles attached to our skeleton, they make up 40 to 50 percent of our total body weight," according to the healthline website.

Most of those who exercise still pay more attention to the muscles they see in the mirror, and focus on working out, but forget about the rest of the important muscles, which makes 60 to 80% of adults in Western countries - for example - suffer from lower back pain.

Therefore, if you want a strong body, it is necessary to exercise each of the 650 muscles, not just the six abdominal muscles, the muscles of the arms, shoulders and chest, as opposed to neglecting the upper back muscles, which are one of the largest and most important muscle groups in the body.

Every movement your body makes depends on your back in some way, and strong back muscles give you an erect posture and a broad back, and act as a supportive force for your torso, protecting you from slack and back pain.

Strong back for more balance and less bending

Experts warn of the dangers of neglecting upper body exercises. Without a strong back, we don't have a tight fit body, with more balance, and less slack and bending.

Where the middle and lower back need strong, supportive and energizing muscles, to appear and move better, in addition to getting bigger shoulder and arm muscles.

Your back muscles, and the entire back chain, are the opposite force of the abdominal muscles and the main front muscles, so if you focus on strengthening the abdominal muscles, without the equivalent strength in the back that holds your torso, you will suffer from back pain.

This gets worse if you sit at your desk all day, and you lack the stabilizer muscles, or the broad back muscles that pull your shoulders back and down.

Also, muscular imbalances between the muscles of your chest, back or shoulder lead to the flip of your shoulder blades forward in a curved shape, causing bad posture associated with neck pain, upper back and lower back, "which negatively affects your achievement, and lowers your self-confidence." According to a study conducted by Ohio University in 2009.

At the same time, strengthening the back muscles contributes to relieving pressure on the vertebrae and joints, reducing stiffness, and increasing blood flow in the circulatory system to the spine.

Best back exercises

This is a group of the most important exercises recommended by experts to build strong back muscles. If you are a beginner, choose from 3 to 5 exercises, and perform a set of each twice a week, slowly and after warming up for 5 to 10 minutes, taking into account the modification or development of the exercises to suit your fitness level.

pull resistance band

A simple, but effective exercise to start the back exercise, which is to pull the resistance band with the arms, to tighten the shoulder blades together, from one to two sets and from 15 to 20 reps.

Superman Holds

Just lie on the floor face down and arms outstretched, then lift your upper and lower body off the floor, keeping your neck in a neutral position and avoiding looking up, engaging the middle of your back, pressing your shoulder blades, raising your arms as high as you can, without strain, with Pause for a few seconds before repeating.

Single arm dumbbell pull

Use a bench or sofa stool, to rest with the palm of your left hand on it, before holding the dumbbell with your right hand, so that your fist is directly below your right chest muscle, then make sure that your knees are slightly bent, your chest forward and your shoulders back, while tightening the muscles of the back and the back of the body.

To start, pull your right elbow straight behind you, toward the center of your spine, then slowly lower the dumbbells to the starting position, just above the floor, and repeat, alternating arms.

Isometric drag (hinging)

Use a box or a bench to carefully jump to the top of the pull-up machine, squeeze your muscles as hard as you can to stabilize yourself for at least 10 seconds, and challenge yourself to get back as slowly as possible, before slowly lowering your feet back onto the bench.

Dumbbell reverse rotation

Stand with a dumbbell in each hand, feet shoulder-width apart, knees slightly bent, chest forward and shoulders back, tightening the muscles in the buttocks and the back of the body.

Start with your arms down, palms next to each other, then press your back muscles upwards with your elbows slightly bent, until your shoulder blades are close to each other, and your upper body is in the shape of a letter (T), before returning to the starting position.

upper drag

It is one of the most important exercises for the back muscles, and it begins by sitting on the bench of the pull-up machine, with your shoulders back and down, and keeping them in this position until you reach the iron bar hanging from above you.

With a raised fist wider than shoulder width, pull the bar toward your chest so that both elbows drop down and then back slightly, returning to the starting position again.

cable ground pull

Adjust the machine seat so that the handles are at chest height, sit up straight and place your feet flat on the floor or on foot supports.

Then hold the handles in front of you with your arms straight, pull toward your chest with pressure on your shoulder blades and pull your elbows back (make sure your elbows stay close to your body) before returning to the starting position in a slow, steady motion, then repeat the exercise.


One of the most important and best back exercises ever, is standing in front of the iron bar with the feet shoulder width apart, the hips back, with the knees slightly bent, keeping the back flat and its muscles taut, and the chest up.

Then push your legs firmly into the floor, while simultaneously pulling your chest and shoulders up, raise the bar to your hip, lower it to the floor and repeat the process.