Want that hourglass shape and better posture? It all starts with your back. From endless hours hunched over laptops to gym sessions gone wrong, college life isn’t exactly spine-friendly — but the right workouts can fix that. UM fitness experts break down the best moves, biggest mistakes and why consistency is the real game-changer.

A well-developed back isn’t just about aesthetics. It’s about building a foundation of strength that supports the entire body. Whether students are aiming for the sought-after V-taper, better posture or just avoiding lower back pain, training the back is essential.

“[Physiologically] everything is based off the back because that’s what supports your spine,” said Ryan Lee, a graduate student finishing his master’s degree in athletic training at the University of Miami. “A strong, healthy back is pretty important to living a pain-free and physically active lifestyle.”

So, what’s the best way to build your back? How often should you train for it? And are you making mistakes that could be slowing your progress? Leave it to gym heroes who double as classroom experts to answer these burning questions. We talked to experts in the gym and the classroom to find out.

Between cramming for exams and scrolling through social media, students spend a lot of time sitting. The problem? Bad posture leads to back pain and weaker muscles.

“Back exercises can 100% help strengthen the muscles that support your spine,” said Lee. “College students are sitting all day, hunched over their computers or phones, and that puts a lot of stress and tension on their back.”

Beyond function, training your back enhances aesthetics. A wider upper body creates an illusion of a smaller waist, and strong rear delts improve posture.

For those looking to bulk up, UM personal trainer Angus Bonoan said he has one major warning for those looking to bulk up.

“A big mistake is doing too many reps. People think they’re training for size, but they’re actually training muscular endurance. Stick to 8-10 reps with progressive overload,.” said Bonoan.

For students looking to build a stronger back, certain exercises are essential. Bonoan said he recommends wide-grip lat pulldowns and rope pull-throughs for lat development, barbell shrugs for traps, and pec deck iso rear delt flys for rhomboids and rear delts.

Bonoan suggests incorporating chest-supported high rows, a move that bodybuilder and student Karys Verpaele considers an underrated but effective back-building exercise.

Verpaele says he  follows a structured workout split of push, pull, and legs and emphasizes that consistency is the key to progress.

“Motivation is unreliable,” Verpaele said. “You have to practice consistency and discipline until working out becomes a habit.”

For students concerned about injuries, Lee recommends incorporating mobility exercises, such as supermans and good mornings, while focusing on core engagement.

“To avoid strain, proper core activation is crucial,” Lee said. “Without it, you’re putting unnecessary stress on your spine.”

Students looking to train their back efficiently should aim to train twice a week with a mix of moderate and heavy weights. Bonoan said machines are useful for isolating muscles, while free weights help with stabilization.

“If you’re trying to grow your back, machines are your best friend,” Bonoan said. “They’re mechanically designed to build your back. Free weights work, but machines let you isolate and grow specific muscles more efficiently.”

Bonoan also said that students without gym access can modify workouts with pull-ups, or use household items, such as a backpack filled with books, as weights.

All that said, back workouts won’t yield results without proper nutrition.

Verpaele said he sticks to high-protein meals and aims for 150 grams of protein daily. Protein helps build muscle, adding mass to areas undergoing physical strain.

“I don’t follow a strict diet, but I make sure I hit my protein goal,” said Verpaele.

For students who don’t know where to start, the best advice is to just begin. Strengthening and growing the back takes time, but the benefits — better posture, injury prevention and a sculpted physique — are worth it.

“Back training helps with literally every other lift,” Verpaele said. “Just do it!”

So next time you hit the gym, don’t neglect your back. Your spine, and future self, will thank you.

Your Next Back Day

• Wide-Grip Lat Pulldown: Strengthens the lats for a broad back
• Barbell Shrugs: Targets the traps for upper back development
• Pec Deck Iso Rear Delt Fly:  Works the rhomboids and rear delts for posture support
• Chest-Supported High Rows: An underrated but highly effective movement for back strength
• Superman’s & Good Mornings: Essential for mobility and preventing injury
• Cable Pull-Overs: Tricky but effective way to target the lats
• Bicep Curls: Complement the back with a secondary muscle while you’re at it

words_emily melissinos. photo_julia campbell. design_lizzie kristal.

This article was published in Distraction’s Spring 2025 print issue.

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