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Back exercises: How to avoid a hunched appearance
Last reviewed: 08.07.2025
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On average, a man's back is 42 centimeters wide.
The recipe for a wide back is obvious: train your lats. But most of us should also train our rear delts. If you don't train them, your pecs will pull your shoulders forward, giving your back a hunched appearance.
So, in addition to your regular upper back routine of high pulley rows and rows, try performing bent-over flyes (4 sets of 8-12 reps) as part of your back and shoulder routine.
Standing with your knees apart and your back slightly bent, hold the dumbbells with a neutral grip (palms facing each other). Bend at the waist until your back is parallel to the floor, then extend your straight arms out to the sides, keeping a slight bend in your elbows. Pause when your arms are parallel to the floor, then lower the dumbbells and repeat.
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