A strong back is not just a cosmetic requirement, it is essential to performing day to day tasks, prevent injuries and improve your posture. Today, with the help of the expert trainers from the Power World Gyms, we will show you three exercises that will help you strengthen your back muscles.

Dumbbell Rows


Target Muscles: Lats, Upper Back, and Traps

Sets 3

Reps 12

Step 1: Stand to the left side of a flat bench with a dumbbell in your left hand with palm facing inwards.

Step 2: Place your right knee and your right hand on top of the bench for support.

Step 3: Pull your abdomen inwards and bend forward from the hips.

Step 4: Pull your right arm up until your elbow is pointing to the ceiling and your upper arm is parallel to the floor.

Step 5: Lower the weight slowly back down.

Step 6: Repeat



Target Muscles: Back, Glutes and Legs

Sets 3

Reps 12

Step 1: Stand facing the barbell such that your shins are not touching the bar.

Step 2: Grab the bar while bending your knees and pushing your hips back. Keep your head and chest up.

Step 3: Straighten your feet and bring your hips forward keeping the barbell close to your body.

Step 4: Bend your knees and push your hips back to come back to the starting position.

Step 5: Repeat

Lat Pull Down

Wide-Grip-Lat-Pull Down

Target Muscles: Lats

Sets 3

Reps 12

Step 1: Sit while facing the machine with your knees firmly under the knee pad.

Step 2: Space your hand out slightly more than the shoulder width and grab the overhead bar on either end.

Step 3: Inhale and pull the bar down to your upper chest while squeezing your back muscles.

Step 4: After one second, exhale and slowly raise the bar to the starting position.

Step 5: Repeat



In today’s world, where the vast majority of our readers spend between 8 to 12 hours sitting down and staring at the screen, it is supremely important to pay attention to the ever important back muscles. However, do make sure you have some proper guidance at hand before trying your hand at these workouts. Unfortunately, not many gyms are able to provide this guidance resulting in injuries. This is where Power World Gym’s unique ‘Help Me’ badge comes into the picture! The unique ‘Help Me’ badge provided by Power World Gym makes sure that you always have a certified trainer on hand who will take you through the process step by step so that your fitness regime is on track. But don’t just believe it because we say so, walk into the nearest Power World Gyms and see it for yourself! Till then, stay fit, stay happy!


  1. Powerful chest plates are the hallmark of any serious athlete. And you can endlessly repeat about the importance of pumping the whole body – most beginners lean primarily on the shoulder girdle. The exercises for the pectoral muscles in the gym given in the article will help create massive and beautiful muscles. Movements and complexes are designed for men, but girls are also recommended to use the “classics” to form a harmonious and attractive figure.
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  2. Very good article, I have learned and gained a lot of experience for myself. Please continue to contribute such useful articles to us! This redactle unlimited game is great for when you’re bored at school or at home.

  3. Very informative content, I really like it and I will visit again on this site for more interesting and informative blog.I would like to thanks the writer for share your knowledge.

  4. You can make your back flexible and slim with just these three exercises like Dumbbell Rows, Deadlifts, Lat Pull Down, and Bottomline keep doing these exercises and strengthen your back muscles.

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