build a balanced, strong, functional and injury-proofed body you need to spend just as much time on your posterior chain muscles, which are located down the back of your body. Achieving equal muscle size and strength across the front and back of your torso is the only way to get into the shape of your life and that’s what these workouts help with – effectively training your upper and lower back muscles to make them bigger and stronger, and to bring better balance to your body. The back isn’t only one of the body’s biggest and strongest body parts, it’s also the most complicated in terms of being a series of interconnected muscle groups.

If you’ve ever had a backache, you know just how miserable it can be. Every movement your body makes will engage your back in some way, so a hurt one means you’re down and out — which is no fun at all!

Strengthening your back muscles can help prevent these types of injuries and ensure that your entire body works smoothly, both during daily movements and during exercise.

But with the plethora of back exercises out there on the internet, you may be a little overwhelmed — especially if you’re a newbie. We’ve taken out the guesswork for you and put together a list of the 15 best back moves you can do for overall strength and performance.

Here are some workouts you can do to grow your back:

• Resistance band pull apart
• Quadruped dumbbell row
• Lat pulldown
• Wide dumbbell row
• Barbell deadlift
• Hyperextension
• Good mornings
• Single-arm dumbbell row