Throughout my years as a trainer, I've noticed that some people love to train their upper body, whereas others tend to focus more on their lower body. There's nothing wrong with having a personal preference (I'm a fan of leg day, myself), but it's important to spend time strengthening all muscles in order to prevent muscular imbalances and injuries. Back muscles are among the most neglected, despite having many crucial benefits, says UFC GYM Long Island Fitness Director . "Back exercises are important for posture, to help strengthen your core, and to prevent injuries," Brun tells PS. "They're especially important to incorporate as you age to ensure that you don't develop a curvature that can make it look like you're hunched over or slouching." Thankfully, there are several back exercises you can do to build strength, even if you're used to skipping back day. Before jumping into back exercises for the first time, it helps to know which specific muscles you're targeting. "The back is a very broad muscle group which contains your lats, lower-back, upper-back, and mid-back," Brun explains, adding that different exercises strengthen different back muscles. "Bent-over-row exercises and pull-ups are best for targeting your lats, while close-grip exercises work the middle of the back, and wide-grip exercises work the outside of the back." Certain cardio exercises, like running, can also make a big difference in your back muscles, Brun says. If you're new to back exercises, Brun suggests stretching and beforehand, then . "When it comes to picking the best weight, you should be doing sets with a weight that's at least 65 to 75 percent of your PR (personal record — i.e. the heaviest weight that you have ever lifted) or 1RM (one-rep max — i.e. the heaviest weight that you can lift for a single rep)." For those with any medical issues, including joint pain or a herniated disc, Brun also recommends consulting with a doctor before doing any exercise, regardless of age. If you're notorious for training the same few muscle groups, this is your sign to break the habit. To help make the transition easier, we rounded up a few of the best back exercises to incorporate into your next workout. Check out the following back exercises to build muscle, improve your posture, and prevent injury. Your upper-body strength will thank you in the long run. As Brun explains, bent-over rows are great for targeting your lats (the triangle-shaped muscles directly below your shoulder blades), but they also strengthen the rhomboid muscles in your upper back and even engage your core. You'll most likely feel the superman lift in your back, but it's a great bodyweight exercise for overall strength and mobility. "It elongates muscles in your back and lats, and it also activates the shoulders, glutes, and hamstrings," certified personal trainer Jen Lennox Chiudioni . According to , at H&D Park Slope in
New York City, target your entire posterior chain (aka the muscles all along the back of the body). This includes the hamstrings, lower back, and glutes, but also the core and spinal erectors (the muscles that run alongside your vertebrae). Planks are great for core strength, but they can also help strengthen your upper back. "Some of the benefits of incorporating planks consistently into your routine are improved posture, increased core strength, and decreased back pain," Robin Long, founder of Lindywell Pilates, . You can even add weight to this rotating variation for an additional challenge. The reverse fly targets muscles in the upper back, including your rhomboid muscles (which are on each side of your upper back) and your shoulder muscles, per . Work your back and core all in one move. The plank dumbbell row (also called a renegade row) is good for your lats and shoulders, but expect your entire upper body to feel the burn. The upright row is another classic back exercise. According to (ASFA), you'll feel this most in your shoulders, upper back, biceps, and traps (the muscles that start around the base of the neck and extend down the back and shoulders). This exercise combines two great movements into one. Deadlifts are great for strengthening the posterior chain, whereas front rows help build muscle in the shoulders, upper back, biceps, and traps. Over time, rows can also improve your posture. help build back and ab strength, targeting the erector spinae muscles in the back, plus the rectus abdominis and transverse abdominis muscles in the core. This movement can improve core stability and balance, and can even reduce stubborn back pain. Similar to dumbbell rows, the aptly named lawnmower exercise engages your back, biceps, and shoulders. You may also feel this in your core and leg muscles. Kettlebell swings are great for improved mobility, posture, and cardiovascular output. "Swings performed properly help support proper posture by training the often-neglected muscles on the back of the body known as the posterior chain," celebrity trainer . "Those muscles are important because they are in part responsible for proper alignment, strength, and stability of the spine." Don't underestimate the power of the crab walk. According to , this exercise is great for your core, lower back, hips, and pelvis. As an added bonus, it can also improve posture and help reduce back pain. Love 'em or hate 'em, this tried-and-true exercise is ideal for targeting most of your upper body, including the biceps, triceps, serratus anterior (muscles along the sides of the ribcage), and deltoids. for strengthening core muscles that support the spine and stabilize the body. Break the basic row down even further with this single-arm variation. You'll work back muscles like the lats, rhomboids, traps, and posterior deltoids, per (ISSA). If you don't want to stand in a lunge, you can bend over a (flat) bench instead.