Exercises to Strengthen Your Back

The human back is an amazing piece of engineering. Just looking at the human spine and seeing how it is joined together makes one wonder how anyone can think that it all came together by chance. Then you look at the muscles that support those bones to allow the body to move in so many ways. The whole back is just a wonder piece of machinery.

Unfortunately like any machine, if the back is used incorrectly it can breakdown and become a painful and debilitating issue.

That is why it is so important to exercise and strengthen your back so that the muscles can support the spine. It is also important to exercise properly so no damage is done while exercising.

In the following exercises, the proper way to exercise will be described as well as warnings as to what not to do. Please take note of the warnings because a hurt back is not something you want.

There are several muscle groups involved in supporting the back. You have the teres major and teres minor around the shoulder blades. The trapezius muscle covers the upper back up to the neck. The rhomboid major and thoracolumbar fascia cover the middle lower back.

Finally you have the latissimus dorsi, the large side muscles that when fully developed create the ‘V’ shape in the back that is so desirable by many. The latissimus dorsi is such a dominate part of exercising the back that many when talking about doing a back workout simply say they are doing their Lats.

Resistance band pulldowns

When I use to go to the gym my favorite back exercise was the lat pulldown machine. I could use a good amount of weight and could feel the muscle work when I did the exercise.

At home, it can be difficult to duplicate that exercise without expensive equipment. Fortunately, resistance bands can be an inexpensive option for duplicating this movement.

Resistance bands normally come with an attachment that allows you to hook the bands to a door. Using this attachment, find a sturdy door in your house. Attach the bands to the top of the door.

I would suggest that you attach on the side of the door that opens away from you. That way the entire door frame takes the force of being pulled upon by the bands.

If you attach the bands to the side of the door that opens towards you, the only thing holding the door back from opening when you pull on the resistance bands is the door latch. With enough force you could damage the door and yourself if it doesn’t hold.

Also, make sure the door is completely latched when you start your exercise. The last thing that you want to happen is to have the door come open as you pull on the resistance bands and have them fly at you like a giant rubber band, which would be painful.

With the resistance bands secure and enough bands attached for resistance, sit on the floor or mat. I tend to sit on floor rather than kneel on my knees so I can have a bigger range of motion.

Keep your back straight. Do not curve your back or you could risk injury. With your arms fully extended pull the bands down until your hands are at the level of your head. Pause there for a second. You should be feeling it in the sides of your back, then return to your starting position.

Return to your starting position to complete the rep. Do at least 3 sets of 10 reps to do this exercise.

One arm rows

This is one of my favorite exercises. Using a single dumbbell and a bench this exercise is very effective for your back. Take the dumbbell in your right hand and bend over placing the left hand on the bench. Place your left leg slightly forward of your right leg and bend over so that your back is straight, parallel to the floor.

Raise the dumbbell to your chest while keeping the back from moving. This is key. If you are raising your back when you do the movement then you are pulling other muscles into the effort and not fully working out the back muscles.

Remember also that it is not the amount of weight used as much as proper form that is needed to work out muscles. You can use a lot of weight with this exercise but the moment you start moving your back to lift the weight it is too much and you need to back off.

Once you lift the weight to your chest, return it to the starting position to complete one repetition. Do ten reps with your right hand, then switch the weight to your left hand and repeat for ten more reps to complete one set. Do three to five sets of this exercise when you include this in your workout.

Two arm rows

Two arm rows is a variation of the previous exercise. You can use either dumbbells or a barbell for this exercise.

Bending over, pick up a pair of dumbbells or a barbell. Keep your back straight and parallel with the floor once again like the last exercise. Raise the dumbbells or barbell until you reach your chest. Then lower the weight to the starting position.

Do ten repetitions for a set and three to five sets per workout.

Resistance band rows

If you go to the gym you can do cable rows, but for people like me who work out at home you have to be creative.

You can do this exercise by attaching the resistance bands to the bottom of the door and sitting on the ground, but I found a way I like better.

As you can see in the accompanying video, I wrap the bands around the leg apparatus of my bench. I also add enough weight to the leg apparatus to keep the whole thing from moving. I can use the full 150 pounds resistance of the bands to do this exercise, so I usually have 90 to 100 pounds hooked to the bench.

Sitting on the bench I anchor myself into place with my feet placed solidly on the ground. Leaning back slightly, I keep my back as straight and immovable as possible and pull the bands to my sides, slightly below my chest. Then I return to the beginning position to complete a repetition.

Do ten to twelve repetitions for three to five sets.

For the lower back there are two specific exercises that help improve the strength there; the deadlift and good mornings.

Deadlifts

Deadlifts are generally known as a leg exercise because they are excellent in working out the hamstrings in the legs, but they are also very good for strengthening the lower back.

I particularly like doing the stiff legged deadlifts. Be careful though, start with light weights until you know how much your lower back can handle.

Start in a standing position with the weight in front of you. Set your feet about shoulder width apart. With your knees just slightly bent and your back straight, bend at the hips until your back is parallel with the floor. After that return to the standing position.

Do eight to ten reps and three to five sets.

Good mornings

Last but not least is the often overlooked good morning exercise. Be careful to start with light weight with this exercise as well because you don’t want to injure your back. If you do it correctly you will strengthen it instead.

Place a barbell behind your neck. I use my e-z curl bar since it isn’t so long. Standing upright, bend forward the same way you would if you were doing the deadlift. The moment you start bending forward you will notice the increase in pressure from the weight on your shoulders. It will definitely workout that lower back.

One side note. I use a pad on the bar for my neck. If you don’t you will find this exercise painful to your neck.

Do eight to ten reps for three to five sets.

So there you have six exercises for you back. My suggestion would be to try and do two or three exercises when you work out your back, for about nine to ten sets.

A strong back goes a long way to creating a strong body.

As always have a wonderful and blessed day.