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Back exercises
Finding back exercises that cover both upper back and lower back regions is not always easy. But check out our exercises below to get yourself started. With back exercises being important for prevention of all range of troubles, ensuring equal attention to both upper abd lower back exercises is essential:
The Upper Back
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Dumbbell Row
Strongly stresses the latissimus dorsi - the 'wings' of the upper back. |
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Barbell Row
Using a barbell allows you to lift more weight, which means quicker development. |
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Cable Row
A good exercise to stress all of the upper back muscles over a wide range of motion. |
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Dumbbell Pullover
An isolation exercise which develops the mid head - may help to broaden the shoulders. |
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Barbell shrug
This simple movement will strengthen the shoulders, upper back and neck muscles. |
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Dumbell shrug
Very similar to exercise 5 - dumbbells may be easier to use and allow full ROM. |
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Build yourself a program
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Exercises |
Sets |
Reps |
Rest |
| Beginner |
1 or 3 |
2 |
12 - 15 |
2 minutes |
| Intermediate |
2, 3, 5 |
3 |
10 - 12 |
90 seconds |
| Advanced |
2, 4, 6 |
3 |
6 - 8 |
2 minutes |
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The Lower back:
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Back Extension
A simple but effective exercise which will strengthen the muscles around the lower spine. |
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Back Extension (with partner)
Similar to 1 - however this variation will aid further development with the use of weights. |
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Build yourself a program
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Exercises |
Sets |
Reps |
Rest |
| Beginner |
1 |
2 |
15 - 25 |
2 minutes |
| Intermediate |
2 |
3 |
12 - 15 |
2 minutes |
| Advanced |
2 |
4 |
6 - 8 |
3 minutes |
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