Back Workouts For A Better Posture

Best back workouts to improve posture

Improving your posture involves strengthening the muscles in your back and correcting any muscle imbalances that may be contributing to poor posture.

It’s important to focus on exercises that target the upper back, including the rhomboids, traps, and rear delts.



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Here are some of the best back workouts that can help you achieve a defined posture:


Pull-Ups/Chin-Ups: Pull-ups and chin-ups are fantastic exercises for targeting the upper back muscles, particularly the latissimus dorsi (lats). They also engage the biceps and improve grip strength, which helps maintain proper posture.

Bent-Over Rows: This exercise targets the middle back, including the rhomboids and trapezius muscles. It can be performed with a barbell, dumbbells, or cables, and helps improve posture and overall back thickness.


Deadlifts: Deadlifts are a compound exercise that primarily targets the lower back, but also engages the muscles in your upper back, glutes, and hamstrings. They are excellent for overall back strength and development.



Face Pulls: Face pulls target the rear deltoids, rhomboids, and upper back muscles. They can be performed using cables or resistance bands and help improve posture and upper back strength.


Seated Cable Rows: This exercise targets the middle back, rhomboids, and rear deltoids. It also engages the biceps and helps improve posture and overall back development.


Rear Delt Flyes: This exercise specifically targets the rear deltoids, which are important for maintaining proper posture. It can be performed using dumbbells or cables.

Dumbbell Rows: Dumbbell rows are unilateral exercises that target the lats, rhomboids, and lower back. They help address muscle imbalances and strengthen the back muscles individually.




Scapular Retraction: Scapular retraction exercises, such as wall slides and scapular retractions using a resistance band, can help strengthen the muscles responsible for pulling the shoulder blades back and down. This promotes better posture and helps prevent rounded shoulders.


Reverse Flyes: Reverse flyes target the rear deltoids, rhomboids, and upper back muscles. They are typically performed using dumbbells or cables and help improve posture and upper back strength.


Protein Powders to Build Lean Muscle and Promote Recovery


The most suitable protein powders will help build lean muscle and aid your body in recovery during exercise.



MyProtein Impact Whey Protein Powder


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Vital Proteins Collagen Peptides


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Truvani Plant Based Protein Powder


  • Premium plant based protein powder.

  • Clean formula, free of additives and fillers.

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Check also: 


Best Supplements for Joints and Long Runs


Best Post-Workout Supplements of 2023


It’s important to maintain proper form and technique when performing these exercises to minimize the risk of injury. Start with lighter weights and gradually increase the resistance as your strength improves. Additionally, it’s always advisable to consult with a fitness professional before starting a new workout routine, especially if you have specific concerns or health conditions.



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