Back strengthening exercisesBack strengthening exercises are a part of any good back workout. However, exercises to strengthen the back are only one of three components to an effective exercise routine. The other two components include *flexibility and *balance or stabilization. This page deals with general whole-back strengthening especially the upper back. Other pages in HEW deal with other topics regarding back exercises. There are two main ways to strengthen your back. One is using a resistance medium be it weights, cables, machines, resistance bands. The other method is to use your own bodyweight in movements designed to strengthen your back. Each has their unique advantages and disadvantages. Ideally, both methods should be used. 1) Back strengthening exercises using resistanceThe main principle here is simple.If you take a weight and pull it into your body, you will be strengthening your back muscles. The classic exercise to strengthen & muscular the back is the bent over row. Simply bend over, grab a dumbbell or barbell and pull it towards your body. Some pulling movements cannot be done with free weights such as a pulling motion with your arms stretched up and pulling a resistant toward your shoulders or chest. In this case, you would need machines familiar to any gym-goer. Of course you could also do the old fashioned chin-ups. I use good resistance bands and just anchor them to the top of my door. The possibilities using resistance exercises to strengthen back are endless. Just some specifics regarding what areas of the back the movements target. Pulling from overhead towards your shoulders strengthens the upper back. Pulling from a point in front of you towards your abdomen strengthens your lower back. With those two principles in mind, if you are a member of a gym or have home equipment, try out several movements. Pull towards your upper body for some, towards your lower body for others. Use different grips for different emphases. 2) Back strengthening exercises using bodyweightThere are really two general movements that you can do using only your bodyweight to target the mid to upper back area.* Chin-up (or pull up)
Another problem for many people is that it is difficult to complete even one repetition of this movement. So, modify if you need to. Go up part of the way. Or, lose some weight if necessary. That’ll make the chin up easier. Another modification, is to nestle your body under something that could serve as a bar. I’ve used the monkey bars at the park. Grab on to the “bar” while lying on the floor. Then pull your body up to the bar, then lower body down. Experiment with the movement by holding your arms closer together or further apart, starting with your head under the bar or chest, etc. To target the upper back, start with your head underneath the bar. * Arm extension while lying down
Lifting the leg (or legs) mainly strengthens the lower back. Lifting the arm (or arms) mainly strengthens the upper back so for our specific purposes on this page, we focus on the arm lifts. Lifting both arms simultaneously offers greater resistance. For even more resistance, hold a weighted object in your hand (a soup can will do). You can also position your arms at a 90 degree angle from your body and extend for a different effect. Again, as in chin ups, experiment with different movements. Do what feels comfortable at first then gradually increase challenge by increasing sets, reps, decreasing rest times between sets. Be sure to perform back stretching exercises following exercises to strengthen back to help loosen muscles and joints. If you liked our page on back strengthening exercises & want to get our helpful info every month, subscribe to our free monthly newsletter: HEALTHY WORLD DIGEST You'll receive anywhere from 5 - 10 healthy “nuggets” of information to get you feeling & looking your best. Just fill in our brief eZine subscription form & start to take charge of your life easily, today, right now. We promise. Click 2 go from back strengthening exercises 2 Home |
