Get Strong Traps, Lats, and Back Muscles With These Exercises

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As you are getting started with your workout routines, you are likely focusing a lot on your tummy, thighs, and butt to make sure you look and feel great. It is important not to forget about exercising and toning your back muscles, though. Having a strong back is vital to your overall wellness, as it helps prevent injuries.

I learned this the hard way. When I was 20 years old, I fell and knocked my hip out of place. As a result, my bottom vertebrae moved under my hips. At one point I was unable to walk. I had to see a chiropractor to get my back realigned. If I had had strong back muscles it would have been less likely that I would have gotten the injury.

Don’t worry, however, you do not have to experience what I went through because there are lots of exercises you can do to tone and strengthen your traps, lats, and back.

Strong back pin 1

Exercising and strengthening the back does more than just help your back look good. These exercises can help improve your overall posture and help you avoid injury when exercising as well as in your daily life. Try some of these targeted exercises.

Disclaimer: Before starting any exercise routine it is important to check with your health care provider. This information is for educational purposes only. I am neither a health care provider nor a fitness trainer. Check out my medical disclaimer here.


Traps, or the trapezius muscles, are best worked out with targeted exercises. These will target your back and the backs of your shoulders.


For the Shrugs you have the option to either use your own body weight, dumbells, resistance bands, or barbells. This will depend on your level of fitness. The idea is to shrug your shoulders, hold for a moment, then release carefully, while keeping your arms at your sides. Using resistance bands or weights will help create more tension, making the exercise more effective.

Kettlebell Pulls

You will need a kettlebell weight to accomplish this exercise. Start by standing with your legs a little wider than shoulder-width apart and the kettlebell of the weight you have chosen directly in front of you. You will then pick up the kettlebell with both hands, bending your knees slightly as you do. Straighten your legs and bring the kettlebell up to the height of your belly button. Gently return the kettlebell back to the floor, then repeat the process.


Lats, or latissimus dorsi, are best worked out with exercises that involve putting your hands above your head and pulling down. Here are some examples of useful exercises for lats:

chin ups

For your safety, you will want a bar that can hold more than your body weight. You can either find one (like those at a playground) or install one at home.

With your hands facing away from you, grab the bar making sure that your hands are positioned at a slightly wider place than your shoulders. Pull yourself up so that your chin is above the bar. You then let yourself back down slowly. Rest for a moment, then repeat.


For the pull-downs, you will need to have resistance bands or gym equipment available. Start with your chosen resistance tool above you. Then pull the resistance, so that it is behind your head. Return to the starting position, then repeat.

Want to learn how to tone your tummy muscles? Check out this article here.


To work out your entire back, you are better off focusing on doing multiple targeted exercises as well as full-back workouts. These will help trim fat off your back and tone and sculpt the muscles there to give you a great-looking back.

Core Exercises
elbow plank

Many core exercises are great for your full body, including your abs and butt muscles. Core exercises are an excellent way to increase balance and build strength in your back and can help you complete other more difficult workouts. An easy home exercise that works out your entire body, including your back, are planks. There is a variety of planking options available.

Lying Dumbbell Lifts

You will need to have a bench and dumbbell weights to complete this exercise.

Start by lying belly down on the bench, with your arms dangling to the sides. Grab the dumbbell weights of your choosing and lift them outward. Your arms should look as though you are flying. Return your arms back to the starting position slowly. Rest for a moment, then repeat.

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These exercises will help you tone and strengthen your traps, lats, and overall back muscles. This will help you look and feel great, and will help you look leaner and stronger overall. You will also have better posture and reduce the risk of injury during workouts and day to day activities. Remember that consistency is key, so repeat these exercises multiple times a week to keep those muscles working and looking their best.

Disclaimer: As always, this post is for informational and educational purposes. It is important to talk with your doctor before starting any workout routines. You can find my medical disclaimer here.

Having a strong back is a good start, but if you would like to learn home you can get a full-body workout from home you can get the free at-home fitness guide below.

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Finding balance, inner peace, and happiness, while helping others do the same, are what I strive for. Simple, yet so complicated.

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