General benefits of training the back.
The back is normally broken down into 3 key areas, lower back and spine , midback/lats and upper back/traps each one of these groups has a key role to perform In the body.


functions are normally associated with rotation of the spine, stabilising the body through dynamic movements and keeping the spine erect.

This is the danger zone for many people and is prone to injury due to its compensation for the glutes during exercises, such as the squat where incorrect lifting technique that uses the lower back instead of the glutes to drive the legs.

Exercises that incorporate the lower back most are actions that involve extensions of the spine such as a dorsal raise or super men, but compound movements such as a woodchop can help to strengthen this area through a rotation of the spine.

Pro Tip – Roll your lower back out with foam roller before attempting squats and similar exercises to reduce risk of injury to the lower back.


these are the big boys of the back and along with legs are the real power houses in the body, most people can pull and lift way more than they can press, this explains why the biggest weight ever lifted was a deadlift of 500kg!

Exercises that incorporate the mid back are pull upsdumbbell rows and the daddy of all movements and possibly even a rival to the squat, the deadlift!

Pro Tip – a full range pull-up is not only a great way build a great back and lats, but is a great way to tone the abs.

Upper back/traps

these areas are often associated with the shoulders as overhead pressing movements always require the traps to some degree, and the rear head of the shoulders and upper back muscles work together to lift the arms.

Exercises that really target the upper back and traps include shrugs targeting the traps alone and upright rows that target both the traps and upper back muscles.