Our backs are one of the most finicky areas of our bodies, which can act up with even the slightest provocation. Despite this, it’s an area many of us don’t pay much attention to, other than perhaps some casual stretching before attempting a task. By using actual targeted workouts that work on the back, we can strengthen it greatly and lessen the chances of back woes befalling us.

The back is also one of the key areas of our bodies that can be targeted for increased height gain through exercise. Thus we can kill two birds with one stone by utilizing proper back exercise routines. These exercises help strengthen your back, and help the discs and vertebrae to become bulkier and less compressed, increasing height in the process.

Three commonly used techniques for working on that finicky back are detailed below. As the back is delicate, you should also perform some simple stretches before attempting these.

1) Dumbbell Power Clean and Press - This technique is seen quite often in power lifting competitions with barbells, allowing competitors to lift up massive amounts of weight safely and efficiently. It can also be used with a lesser amount of weight and dumbbells, which is what we’ll focus on here.

With your dumbbells in hand, get into a squat position, knees slightly bent, and arms hanging down at your sides. Now push up with your legs, and as you do so, pull the weights up to your upper chest area, letting your arms contract as they’re pulled upward, but otherwise not moving their position. The next move is a combination, you’ll want to flip the position of your hands and arms in relation to the dumbbells so the weight is now being carried on your wrists, and as you’re doing this, bend your knees back down into a squat. Now thrust your arms up while rising up on your legs, holding your arms straight up above your head.

2) Lat Pull Downs - Sit down on the bench of a high-pulley cable machine, feet spread far apart. Grasping the bar with your hands also at a wide distance, pull down slowly until the handle is down near your mid section. Hold this position, then release, giving your back a great workout.

3) Seated Lat Rows - You’ll need a low cable machine for this technique. Sitting straight up, maintain this posture as you pull the bar towards your abdomen. Keep your elbows close to your sides throughout this routine, back straight and head up, making sure not to overextend too far as you pull or release.

These varied back exercises are great for improving upper body and arm strength, and most of all at stretching out your back and keeping it loose. If performing this at a gym, feel free to ask for help with the techniques if you’re unsure of their proper use, as these are commonly advocated techniques that most gym trainers will know.