#MotivationMonday: Strengthen Your Back for a Happier Life

Happiness is as easy as these few workouts.

When you think about it, the fact that all of our muscles work in coordination with one another to function properly makes a lot of sense. That being said, if you’re a person who sits at a desk all day working on a computer, it’s easy for certain muscle groups to become dormant and therefore effect the way we feel as a whole. Having a strong set of back muscles allows your posture to maintain its strength and your blood to flow more properly.

Here are some exercises you can do to strengthen your back muscles:

Pull Ups 

3 sets of 8-10 reps

Pull ups are a classic workout that will strengthen your entire back as well as your biceps and forearms.


3 sets of 45-60 second holds

The plank is an essential workout for strengthening your entire core. By having a strong lower back, you’ll hold your posture more properly at a desk all day.

Dumbell Deadlift

3 sets of 8-10 reps

Don’t go too heavy when you’re starting out or you’ll hurt yourself. Try using 15-20 lbs in each hand to see how that feels and adjust accordingly. These workouts are about building stabilizing muscle, not mass.

Swiss Ball Leg Curl

3 sets of 8-10 reps

This is another great core builder. A lot of people only focus on their upper back during workouts and neglect how important it is to strengthen your lower back.

Bent Over Dumbell Fly

3 sets of 8-10 reps

Be sure to use a light weight on these. 10-15 lbs ought to be plenty because you want your arms to remain almost completely straight.


That’s it! Perform these moves once or twice a week and in a month or two you’re going to be feeling remarkably better, your posture will improve and you’ll fill out your clothes better too.

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