Back Exercises

A strong back is vital to every bodybuilder. A wide and impressively designed back really emphasizes the incredible physique of a bodybuilder. No muscle-group is as hard to train as the back. Why? Well, the back is a complex group of many muscles, requires heavy weight and is hard to isolate. Because you can't see the back flexing and working you aren’t exactly sure what you are doing, you can't see the results immediately and you aren't exactly anxious to get it pumped. To thoroughly develop the back, you must put it through a variety of back exercises.

Back exercises will help keep your body nice and balanced. Many beginners to weight training often don’t have back exercises added to their regime, so keep this in mind when designing your exercise routines!

The following section is filled with several back exercises.

Back extension

The back extension is a great exercise for the lower back. Apart from the back this back exercise will also help work your buttocks.

Directions: Face down onto the back extension machine. Hook your heels on the padded area of machine. Start off with your body straightened. Place you hands behind your head as shown. Lower your body by bending your waist until fully flexed, all the while keeping you back straight. Slowly raise your body back to its original point.

Barbell Upright row

This back exercise will help work the back and also the shoulders.

Directions: Begin by standing straight and grasp the barbell about shoulder width apart with your palms facing back. Keep your knees slightly flexed. Now lift the barbell to just below your chin. Pause for about 2 seconds and then slowly lower the bar back to the orginal position.

Seated cable row

Apart from the back, the seated cable row will work your biceps and the shoulders. It also improves your posture. The seated cable row is popular gym equipment and is one of the great back exercises for defining you upper back.

Directions: Start off by sitting on the row bench with the feet on the platform, knees bent and with the pulley grip in both hands. When doing the seated cable row, avoid leaning forward or backwards. Try to keep your back straight and abdominal muscle tight. Slowly return to the starting position. Repeat.

One arm dumbbell rows

The dumbbell row is a great back exercise to each side of the back. Unlike the barbell upright row the dumbbell row can really isolate the lat muscles on both sides. The dumbbell row also works the back of your shoulders and your biceps. This exercise will define the center of your back!

Directions: Place your right foot beside a bench with your knee slightly bent. Your left foot should be on the bench. Now lean forward and pick up a dumbbell with one hand. Place your free hand on the bench for support. When you’ve got the dumbbell lift it to your side. Because you’re trying to work your back, try to use you’re your back to lift the weight rather than your arms. Swap arms and repeat

Caution: Be careful when you are peforming the back exercises above, especially if you have shoulder, lowerback or neck problems