Back Exercises - Free Weight

Other ways to work your Back: Bodyweight Bosu Machine Medicine Ball Resistance Tube Stability Ball Wobble Board

Exercises with your back as the primary target:

  • Back Extension

    Strong lower back muscles enable you to perform to your full potential, and can help prevent back pain and injuries. This apparatus will help you fatigue quickly since you are at an incline.

  • Pull-ups

    Pull-ups are one of the most challenging exercises you can do. If doing a full pull-up is too tough, lift your chin up to the top of the bar and hold for as long as you can in order to build your strength.

  • Row

    When you work one arm at a time, you can concentrate on your form and on each arm independently. Keeping your spine neutral throughout the exercise works all of the muscles of your back and rear shoulders.

  • Barbell Dead Lift

    This is an exercise for strengthening the lower back and hamstrings. It is easier to lift a little bit more weight when you have a barbell than if you are using dumbbells.

  • Barbell Row

    This row exercise simultaneously strengthens the back, back extensors (lower back) and biceps as well as the hamstrings.

  • Dead Lift

    A classic lower back and hamstring exercise, this will fatigue your lower back quickly when using dumbbells to load on the weight.

  • Pull-ups With Resistance

    This is done on a pull-up bar with weight secured onto a weight belt worn around the waist.

  • Reaching Back Extension

    Strengthening the lower back muscles with this exercise will help you to have better posture and make it easier for you to bend forward in your normal activities; be sure to balance these muscles by strengthening your abdominals.

  • Reverse Crunches

    This is a lower back strengthener which is important for activities like swinging a baseball bat or swimming.

  • Row With Rotation

    This exercise isolates one side of your back at a time so is very effective in balancing the strength in the right and left side of your back and your biceps.

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