The back area is often neglected in workouts. Today, Fitness Garage brings you the top 10 exercises to strengthen this area. Just pick what suits your level and add it to your routine. You'll see great results after sticking with it for a while.Also, make sure to pay attention to your diet.
Exercise 1: Dumbbell Pullover
How to do the exercise
- Lie back on a chair or bed facing upward.
- Keep your body in a straight line from your knees to your head.
- Lift the weights straight up above your chest.
- Lower the weight slowly back to your back.
- Repeat this exercise 16 reps with 3 sets.
Tips
If it’s your first time doing this exercise start on the floor, and if you have any back injury skip this exercise.
Second exercise: Barbell Pullovers
How to do the exercise:
- Lie on your back with your head and knees in a straight line.
- Keep your arms steady and hold a dumbbell above your head.
- Tighten your abs and stabilize your body.
- Move the weight behind your head then bring it back to the starting spot.
- Repeat this exercise 15 reps for 3 sets.
Tips
Start with a light weight at first. Avoid this exercise if you have a shoulder injury.
Exercise 3: Barbell Rows
How to do the exercise
- Bend at a 45 degree angle, with your feet apart and hips wider than your shoulders.
- Hold the weight with both hands.
- Keep your shoulders straight, tighten your abs and bend your knees slightly.
- Look forward.
- Pull the weight toward your belly.
- This exercise is 3 sets, 15 reps.
Exercise 4: One Arm Row
How to do the exercise
- Place your left foot on a chair along with your left hand.
- Hold a medium weight in your right hand.
- Keep your belly and back straight and tight.
- Pull the weight until it lines up with your body, then straighten your arm again.
- Repeat this move 12 reps for 3 sets.
Exercise five: Row with Resistance Band
How to do the exercise
- Sit on the ground and put the resistance band around your foot.
- Hold the band with both hands.
- Keep your back straight.
- Pull the band toward your chest.
- Repeat this 10 times, with 3 sets.
Exercise 6: Pulldowns with a Band
How to do the exercise
- Tie the band to a door or any high handle.
- Stand straight with your back.
- Pull the band towards your chest.
Exercise 7: Back Extension
How to do the exercise
- Lie flat on the ground.
- Keep your tummy muscles tight throughout the exercise.
- Lift your chest a few inches off the ground.
- Repeat this exercise for 3 sets, 15 reps.
Exercise 8: Bridge
How to do the exercise
- Lie down on the floor and place your hand beside your body.
- Bend your leg slightly.
- Lift your hips up until your body is in a straight line.
- Repeat this in two sets of 10 reps.
Exercise 9: Renegade Rows
How to do the exercise
- Start in plank position and hold a weight in each hand.
- Pull your right arm up until the weight is level with your body.
- Repeat this with the other arm.
- Do this exercise 10 times in 3 sets.
Exercise 10: Modified Renegade Rows
How to do the exercise
- Hold weights in your hands.
- Get into a plank position with your hands straight.
- Pull your right hand back until it's next to your chest, then do the left hand.
- Then lower the pressure.
- Repeat this exercise 16 times.
