4 Exercises For The Back

The back muscles play an important part in maintaining the proper posture while sitting or exercising. There are numerous benefits to having a strong back and many health problems which arise from having a weak back.

Try these exercise to build a better back. I’ve included an animated display for each movement. Don’t worry. Unless you ingest 400 grams of protein a day and use very heavy weights you aren’t going to look like the dude in the cartoon. Unless of course you want to.

Start with a very light weight. Perform the exercise properly. When you’ve reach the requisite number of repetitions add 5 pounds during your next workout.

Dead Lifts

The bread and butter of back exercises. It works the entire back.

With feet shoulder width apart, bend at the waist and knees equally. Lower yourself and grasp the barbell. Keep your back aligned and look straight ahead. Slowly elevate into a standing position. Don’t hyper extend the back. Repeat movement by slowly returning the bar to the floor.

Dead Lifts

Do 4 sets X 12 repetitions.

One Arm Dumbbell Rows

This exercise isolates the back muscles.

Place your right knee on a flat bench. Grasp a dumbbell with your left hand and slowly pull it to the side of your chest. Keep your body still; only your arm should be moving. Lower the dumbbell to the floor with a rowing motion. Repeat movement.

One Arm Dumbbell Rows

Do 4 sets X 12 repetitions.

Chin Ups

Chin ups are an advanced movement. They add a nice V-shape to the back. Some gyms offer chin-up machines where you can perform the exercise assisted. You might need a spotter if you do them free-form.

Step up to a chin up bar. Grasp the bar with a shoulder width grip. Slowly elevate yourself to the bar until your chin makes contact with it. Slowly descend until arms are fully extended. Repeat movement.

Chin Ups

Do 3 sets X 6 repetitions. Eventually work your way to 4 sets X 12 repetitions.

Good Mornings

Good mornings isolate the lower back.

Stand with feet shoulder width and barbell resting on your trapezius muscle.

Keep legs locked and slowly bend forward until your upper body is about parallel to the floor. Keep your head up. Pause for a moment then come back up to the starting position.

Good Mornings

Do 4 sets X 12 repetitions.

I would suggest doing no more than 3 of these exercises during one workout session. Exercise your back once a week.

- Photo by John Falocco

Ryan Biddulph is the Gifting Guy.

“Only those who attempt the absurd can achieve the impossible.” ~ Chinese Wisdom