{"id":17259,"date":"2021-10-07T17:55:29","date_gmt":"2021-10-07T17:55:29","guid":{"rendered":"https:\/\/www.fitnessandbeast.com\/back-exercises-what-are-they-the-best-ones\/"},"modified":"2026-04-05T08:52:45","modified_gmt":"2026-04-05T08:52:45","slug":"back-exercises-what-are-they-the-best-ones","status":"publish","type":"post","link":"https:\/\/fitnessandbeast.com\/en\/back-exercises-what-are-they-the-best-ones\/","title":{"rendered":"Back Exercises | What Are They? | The Best Ones"},"content":{"rendered":"
\"Back
Back Exercises<\/figcaption><\/figure>\n

 <\/p>\n

 <\/p>\n

Hello. In this article series, we will focus on back exercises<\/strong>. We will compile the most efficient, most isolated, and safest back exercises, and teach you in what order, with what form and weight, and with what type of warm-up to perform them.<\/p>\n

As always, we will choose back exercises<\/strong> that hit the mark. We will avoid movements that can cause long-term injuries and explain why.<\/p>\n

First, let’s get to know our back muscles<\/strong>.<\/p>\n

 <\/p>\n

Back Muscles<\/strong><\/h2>\n
\"\"<\/a>
Back muscles<\/figcaption><\/figure>\n

 <\/p>\n

We can divide our back<\/strong> muscles into 4 parts: Trapezius, Lats, Mid-Back<\/strong>, and Lower Back. Let’s learn their names and functions in order.<\/p>\n

Trapezius Muscles<\/span><\/h3>\n
\"Trapezius\"<\/a>
Trapezius<\/figcaption><\/figure>\n

We generally know the trapezius as a muscle extending between the shoulder and neck, but a large part of the muscle forms the mid-back<\/strong> region.<\/p>\n

They are divided into 3 parts.<\/p>\n

The trapezius muscle starts from the occipital bone, one of the bones at the back of the skull, and extends down to the T12 vertebra. Laterally, it covers the scapula (shoulder blade) and the clavicle (collarbone).<\/p>\n