Strenghting Back Muscles

Rows, pull ups, external rotation, push ups, lat pull downs and holding good posture.

 

All those they said.

There is another one I do that I dont think is mentioned yet and I forget its name. Its almost the reverse of a pushup.


You need a fixed bar (such as one in a smith machine) that is about waist high and you grab it and hang with your chest under the bar facing up and your feet out and pull your chest up towards the bar keeping your body stiff the whole time.

I can only do 5-8 of them at a time cause theyre hard and I aint in top shape.

Anyone know what theyre called?

edit: ok nm I googled and theyre called supine rows/inverted rows

 

Heres a little thing might Help, keep the elbows locked http://www.youtube.com/user/scrap95#play/uploads/10/DqxzN18rcV0

 

hahaa for Real!

 

Rows, lat pull down, resistance band external and internal rotation, push ups, pull ups, deadlifts, good mornings.

 

Shrugs, squats and deadlifts in your routine will develop your back. Benching develops the pecs. The pecs pull the arms across the chest so just doing benching can cause that round shoulder look.

Iyengar yoga will help you to learn how to improve your posture as well teaching you how to stretch out properly. Might not be a popular thing to do here but it has huge benefits for your body.