Back Strengthening ExercisesPut Your Back Into It
- Back pain can get on your nerves…we know the feeling. Back pain can affect your posture and just irritate you no matter what you do, even just sitting down can hurt. See your doctor first, but back strengthening exercises can help the pain go away. It is very important to do back exercises properly so as to not injure your back and make you sensitive to all movement.
- Our back is part of our core muscles which is used for all movement and is especially important for sports activity as you put strain on your back without realizing it. So back strengthening exercises will help you in your daily activities as well as increase your performance athletically. Do the following back strengthening exercises to optimize your performance in all areas of life:
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Dumbbell Rows
Note: Be sure to keep your head up and shoulders back throughout this exercise to keep your back in a firm and stable position. 1) Grab 2 dumbbells. 2) Keeping your back straight, bend forward at your waist so that your chest is leaning forward over your feet. You can use a weight lifting belt for more support. 3) Slightly bend at the knees, keeping your feet just beyond shoulder width apart. 4) With your arms extended, grab the dumbbells with your palms facing inward towards each other and your hands about shoulder width apart. 5) Lift or pull the dumbbells up and into your stomach area. You should feel your back muscles squeezing at the top. Hold for 2 seconds. 6) Slowly return to the start position and repeat. |
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Reverse Flys
The emphasis is to use proper form in order to prevent injury. So you may want to begin with light weight, depending on your level and/or to warm-up. If you jerk or bounce, you are using too much weight. Remember quality over weight. You may do this move on an exercise ball. 1) Only your arms will move during the exercise. 2) Bend at the waist and DO NOT arch your back. Keep your back straight and parallel to the ground. 3) Your arms should be hanging straight down with weights in hand. You can use soup cans in place of dumbbells. 4) Exhale as you slowly lift the weights to the side, keeping your arms straight. 5) Only your arms should be moving as you stop when your arms are horizontal. 6) In a slow controlled movement, return to the starting position. 7) Do not use momentum for these...it should be done in a slow controlled motion. |
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Dumbbell Shrug
Target: Back Primary Muscles: Traps & Rhomboids 1) Stand holding dumbbells on your side. Grab the dumbbells with a closed, neutral grip (thumbs around the handles & your palms facing your body). Your elbows should be fully extended on the side of your body. Your feet should be shoulder width apart with your toes pointing forward. Keep your head & neck aligned with your spine. Flex your abdominal and core muscles. Hold these positions throughout each rep. 2) Now exhale and slowly shrug your shoulders upward. Make sure to keep your elbows & wrists straight. 3) Then inhale and slowly lower the dumbbells back towards the starting position keeping your elbows & wrists straight. |
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