Our back muscles are sometimes forgotten when we strength train—we tend to focus on the legs, glutes, and triceps. Strengthening your back muscles can help with any aches or pains you have in that area. Here are four back exercises for you to add to your weekly routine.
Bent Over Row
Start standing with your hips pushed back and your upper body tilted 45 degrees. Extend your arms towards the floor holding the dumbbells. Row both hands up next to your ribcage, making sure your elbows stay close to your body and your core is engaged. Extend your arms back down to start position. Do 10-15 reps.
Pull Down
Choose your weight and make sure when you are seated with your back straight. Stretch your arms straight to the pull-down bar in a wide stance and bring it down towards your chest. Extend back to start. Do 10 reps.
Superman
This is a really good lower back exercise, that requires a little bit of practice and precision but once you have got it right it really works. Lie on your stomach, forehead on the mat, with your arms and legs extended on the floor, so your body forms one long line. Engage your core, squeeze your glutes and lift your legs and arms, and chest a few inches off the ground, making sure to keep your neck neutral. Hold for three seconds and lower down to the start position. Do 15 reps.
Dumbbell Deadlift
Stand straight hip-width apart and hold a dumbbell in each hand in front of your thighs with your knees slightly bent. Press your hips and back and hinge at your waist to lower the dumbells towards the floor, just under your knees. Press back up by pushing the feet into the floor and squeezing the glutes at the top. Do 15 reps.
