Costa Mesa Personal Trainer Provides the Secret to a Strong Muscular Back

Most guys in the gym focus on bench press and biceps, and most guys in the gym never make any progress. One of the most important body parts to focus on is the back.

A strong back is important for athletes, as well as the common 9 to 5 guy that sits in front of the computer all day. A strong back will help you run over the competition and it will help you avoid the pain associated with our sedentary lives.

So, here ya go.

1. Deadlifts are the number one, most effective exercise for developing muscle and strength in your back. Done right, this movement will pile on new muscle, improve posture and eliminate weakness that causes most people's pain. There are many ways to perform the deadlift and I recommend starting slow, perfecting form and increasing the intensity slowly.

Here are a variety of deadlifts to try: barbell, sumo, Romanian, snatch grip, single leg, King, and elevated. There are many variations, but the key is to mix it up, perfect your form and build a foundation of strength before increasing the intensity too much.

2. Cleans are the next exercise on the list. Cleans will build strength, power and explosiveness throughout your shoulders and upper back. If you are looking to build muscle in those areas, cleans are a must. Now, most people tend to complicate this movement, but it is relatively simple. They key is to start light, perfect your form and slowly add weight. Remember, perfect practice makes perfect, so ,don't let your ego get in the way.

Here are a variety of movements to help you clean more effectively: deadlift to shrug, deadlift high row, dumbbell/kettle bell swings, hang cleans, power cleans, and snatch. These variations will not only challenge your strength, but they will pile on muscle faster than you ever thought possible.

3. Rows are the last exercise in our back trio. Rows are basically horizontal pulling movements and anything that involves pulling will build up those upper back muscles. Keep it simple, work hard and you will be rewarded.

Here are a variety a rowing exercises to get you started: barbell row (palms down), barbell row (palms up), dumbbell rows, reverse push ups under a bar, cable rows, 1 arm cable rows, high rows, upright rows. Any variation of rowing will do, just work hard, maintain posture and mix it up.

So there you have it, the 3 most effective movements for developing muscles in your upper back. Use these 3 exercises, mix them up, work hard and I look forward to hearing about your progress.

Award winning trainer, business owner and athlete, Corey Beasley owns Innovative Results in Orange County, CA. They help 1000s of people reshape their bodies, lose weight, and live healthier lifestyles. For more amazing health information, visit their blog, it is packed with helpful tips andtricks Orange County Personal Trainers.