Different Back Exercises

The back consists of many different muscles that stabilize the spine, support posture and propel the body during movement. The American College of Sports Medicine recommends two weekly sessions of strength-training workouts that include back exercises. A strong back reduces the risk of injury, increases bone density and alleviates back pain. According to the National Institutes of Health, back pain is a common ailment that affects most people at some point in their lives.

Bridge

The bridge is an exercise that strengthens the extensors, flexors and oblique muscles located in the lower back. Mayo Clinic recommends incorporating this exercise into a back pain prevention workout routine.
To do this exercise, lie on your back on a mat. Bend your knees and place your feet, hip-width apart, 12 inches in front of your glutes. Tighten your abdominal muscles and press your lower back firmly against the mat. Next, push up through your heels, lifting your hips until they form a straight line with your shoulders and knees. There are two different options for this exercise; both modes strengthen the lower back. Hold in the lifted position for 45 seconds or alternate lowering your hips to the ground and lifting them back up for 15 repetitions.

Single-Arm Dumbbell Rows

The American Council on Exercise fitness library lists single-arm dumbbell rows as an effective way to build strength in the latissimus dorsi and the rhomboids. The latissmus dorsi is the largest and flattest muscle on the back; it is responsible for back adduction and extension. The rhomboids are located above the scapula and help hold it in its proper position. Strong rhomboids contribute to proper posture.
To do this exercise, hold a dumbbell in your right hand and stand to the right of a workout bench. Place your left hand on the front, left edge of the workout bench and move your left shoulder directly over it. Place your left knee on the back, left side of the bench. Bend your right knee slightly and hang your right arm by your side. Next, tighten your abdominal muscles and square your hips off to the front of the room. Pull your shoulder blades down and together. Finally, pull the weight toward your right armpit. As you do this, your elbow will bend; keeping it close to your body isolates your back muscles during this exercise. Stop when the weight is next to your chest, lower your arm to straight and repeat until you complete 15 repetitions. Switch sides and do the same with your left side.

Cobra

The cobra strengthens the trapezius and the erector spinae muscles, according to ACE's exercise library. The trapezius muscles, located in the upper back, support the arms and and help move the scapula. Strengthening the erector spinae muscles improves posture and provides spinal support.
To do this exercise, lie on your front on a mat. Move your legs next to each other and point your toes away from your body. Place your palms underneath your shoulders and tuck your elbows to your sides. Next, press your hips against the floor and tighten your abdominal muscles. Slowly, lift your chest away from the ground. Use your lower back strength to lift your chest. Avoid using your arms or hips during this exercise. Stop when you feel a tension in your lower back, hold for 30 seconds and release.