Online Back Exercises Database
Back exercises are key to developing that "V-Shape" look. But more importantly, a strong back will ensure better posture and reduce the chance of back problems as you get older. The muscles in your back are used every day and everytime you move. For strength training purposes, the back is broken down into 3 main sections. They are the upper, middle, and lower back. The muscles in the upper back (including the trapezius muscle) are responsible for all pulling motions and are typically engaged to elevate, depress and rotate the scapula and also retract, rotate, abduct and adduct the humerus. The muscles in the middle back, the latissimus dorsi are engaged in pulling the upper arm backward and downward. The lower back muscles are used in conjunction with hip muscles when arching backward or bending forward, and are used to provide strength and stability to the spine.
This area of our site is not intended to be a kinesiology resource as much as it is intended to be a simple straight forward database of great back exercises used in strength training. For more scientific descriptions and study of exercise science, there are many excellent resources available online such as exrx.net. For additional exercise science and weight training material, we will be developing an online bookstore in the near future. So please check back often as we update this site regularly. Upper Back Exercises Inverted Rows
Set the bar at hip hip height in a Smith machine or squat rack (No plates/weights needed)Lie underneath the bar with your heels on the floor and grab the bar ensuring that your hands are 1 or 2 more inches than shoulder-width apartKeeping your body in a straight line, pull your chest up to the bar using your back musclesSlowly lower yourself until your arms are straightRepeat movement for desired number of reps
Upright Barbell Row
Hold a barbell at arms' length with an overhand grip and your hands about 6 inches apartFeet should be shoulder width apartSlowly pull the bar up vertically up toward your chin raising your elbows as high as you can (Try and keep your elbows higher than your arms and shoulders)Lower the bar slowly back to the starting position
Pull Ups
Jump or reach up and grasp bar with wide overhand grip Pull body up until neck reaches height of handsLower body until arms and shoulders are fully extendedRepeatNote: To decrease difficulty you can place yaur feet on a chair or bench, get help from a partner, or use an assisted pull up machine. Note: To increase difficulty place a dumbell between your feet or use a weighted dip belt to add resistance.
Cable Pull Downs
Grab the cable bar with wide gripSit with thighs under the leg supports Slowly pull the cable bar down to your upper chestReturn until arms and shoulders are fully extendedRepeat
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