Back Weightlifting Exercises

The back is one of the most sensitive areas of the body if you do not strengthen it. If your lower back is weak, you will feel a soreness in it once you reach certain age in life. It is so important to strenghten your back to improve your longevity and health so you can perform activities throughout your life and won't miss out on things. Stretching will also be an important role going along with these weightlifting exercises because you want to have a flexible back as well.

Here are a few weightlifting exercises to strengthen your back. I would recommend doing 10 reps per set and 3 to 4 sets per exercise.

Back bodybuilding routine

• Grasp the angled bar right where it begins to curve downward.
• Make sure brace your knees below the knee pads and give a slight backward lean so that your upper body is at a 75 degree angle from the floor.
• Pull the weight down to your upper chest, pause, then raise the weight back up in a controlled manner while keeping your back straight.

This weightlifting exercise will work your upper back and strengthen your main back muscle, the latissimus dorsi.

2.) Seated Rows:

• Place your feet up against the foot rest while grabbing the v-handle
• extend your legs so they are almost fully extended while lean back just a bit.
• Pull the weight toward your abdominal muscles and pause for a brief second,
• then extend your arms away from your body fully in a controlled manner.

This exercise will work the lower part of your lats and lower back.

3.) Good Mornings:

• Grasp a weighted barbell and place it along your shoulder behind your head.
• Keeping your back straight,
• bend from your waist downward toward the ground
• keeping your legs extended,
• once your upper body gets parallel to the floor,
• pause and then raise your upper body up while keeping your back straight.

This is a great way to strengthen your lower back.

4.) Deadlifts:

• Place a weighted barbell on the floor,
• grasp the bar shoulder width apart,
• you may have to bend your knees.
• Once your in position,
• raise your upper straight up so you back and knees become perpendicular to the floor.
• Be sure to keep a straight back at all times for this exercise.
• Lower the weight so that it toughes the ground slightly
• and repeat.

This is a primary weightlifting exercise to strengthen your lower back.

5.) Hyperextensions:

• Position yourself face down on the hyperextension bench with your feet below the support.
• Place your hands across your chest and bend over as far as possible,
• then raise yourself back up while keeping your back straight until your torso is parallel with the rest of your body.
• You will be able to do more than 10 reps doing this weightlifting exercise.

These are just a few of the top back exercises known to increase strength and tone your back. Be sure though that you keep a straight back at all times otherwise you risk injuring your back for a long period of time. If a weight becomes to heavy to handle doing these exercises, lower the weight and do a comfortable amount of reps. If you want to increase the size of your back, increase weight and lower the amount of reps to about 6 or so.

Learn about our other exercise for other parts of the body:
Bicep Workouts / Bicep Exercises
Workout Logs Training Logs
Tricep Exercises | Triceps Weightlifting Exercises
How to Build Leg Muscle
Chest Weightlifting Exercises

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