best back exercises

What Back Exercises to Workout for Golf?

Are you looking for tips on golf fitness and workout routines? We cover many topics regarding golf fitness on our blog.

Here’s our guide on back exercises for golfers to help you develop a strong and stable back, which is crucial for maintaining posture, generating power, and maintaining control during your golf swing:

Importance of Back Strength in Golf:

A strong back is essential for a controlled and powerful golf swing. The muscles of the back contribute to maintaining posture, stabilizing the upper body, and generating rotational force. Strengthening the back muscles can help you maintain a consistent swing plane and improve overall stability on the course.

Back Exercises for Golfers:

  1. Lat Pulldowns:
    • Sit at a lat pulldown machine and grip the bar with your hands slightly wider than shoulder-width apart.
    • Pull the bar down towards your chest while engaging your latissimus dorsi (lats) muscles.
    • Slowly release the bar back up to the starting position.
    • Perform 3 sets of 10-12 reps.
  2. Seated Rows:
    • Sit at a rowing machine and grip the handles with your palms facing each other.
    • Pull the handles towards your torso, squeezing your shoulder blades together.
    • Slowly release the handles back to the starting position.
    • Perform 3 sets of 10-12 reps.
  3. Bent Over Rows:
    • Hold a barbell or dumbbells with your palms facing your body.
    • Bend at the hips, keeping your back flat, and let the weights hang in front of you.
    • Pull the weights towards your hips, engaging your back muscles.
    • Slowly lower the weights back down.
    • Perform 3 sets of 8-10 reps.
  4. Face Pulls:
    • Attach a rope handle to a cable machine at chest height.
    • Hold the rope with an overhand grip and pull it towards your face, squeezing your upper back muscles.
    • Slowly release the rope back to the starting position.
    • Perform 3 sets of 12-15 reps.
  5. Hyperextensions (Back Extensions):
    • Lie face-down on a hyperextension bench or stability ball, with your feet anchored and your hands behind your head.
    • Lift your upper body off the bench, engaging your lower back muscles.
    • Lower your upper body back down.
    • Perform 3 sets of 12-15 reps.


  • Focus on maintaining proper form and control throughout each exercise.
  • Breathe consistently during the movements to ensure proper oxygen flow.
  • Choose weights that challenge you while allowing you to complete the recommended reps with proper form.
  • Include a variety of exercises that target different areas of the back, including the lats, rhomboids, and lower back.

Incorporate these back exercises into your workout routine 2-3 times per week. Remember that a balanced fitness regimen that includes exercises for different muscle groups, as well as core and lower body training, contributes to overall strength and performance on the golf course. If you’re new to strength training or have any existing medical conditions, consider consulting a fitness professional before starting a new exercise program.

What Are the Back Muscles?

The back muscles are a group of muscles located on the posterior (rear) side of the torso. These muscles are crucial for maintaining posture, supporting the spine, facilitating movement of the arms and shoulders, and generating power in various activities, including sports like golf. The back muscles can be categorized into several major groups:

  1. Trapezius (Traps): The trapezius is a large, triangular muscle that covers the upper back and extends down the spine to the middle of the back. It has three parts:
    • Upper Trapezius: Involved in lifting and rotating the shoulders.
    • Middle Trapezius: Helps retract and stabilize the shoulder blades.
    • Lower Trapezius: Assists in depressing and upwardly rotating the shoulder blades.
  2. Latissimus Dorsi (Lats): The latissimus dorsi, commonly known as the lats, are large muscles that run along the sides of the back. They play a significant role in pulling movements and arm extension.
  3. Rhomboids: The rhomboid muscles are located between the shoulder blades. They help retract and stabilize the shoulder blades, supporting posture and upper body movements.
  4. Erector Spinae: The erector spinae muscles are a group of muscles that run vertically along the spine. They help maintain the natural curvature of the spine and assist in spinal extension, lateral flexion, and rotation.
  5. Infraspinatus and Teres Minor: These muscles are located on the posterior aspect of the shoulder blade and are involved in shoulder rotation and stabilization.
  6. Teres Major: This muscle is located on the back of the upper arm and assists in shoulder adduction and extension.
  7. Posterior Deltoids: While part of the shoulder muscles, the posterior deltoids contribute to the back’s overall strength. They assist in shoulder extension and lateral rotation.
  8. Spinalis, Longissimus, and Iliocostalis (Erector Spinae Subgroups): These muscles make up the erector spinae muscle group and help support the spine, maintain posture, and contribute to back extension.

Proper strength and balance among these back muscles are crucial for maintaining healthy posture, preventing back pain, and supporting functional movements.

In golf, the back muscles play a significant role in maintaining posture and generating power during the swing. Incorporating exercises that target these muscles into your fitness routine can help improve your golf performance and overall upper body strength.

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