Exercises For Back Thickness

A rippling, strong back doesn't just serve as a way to show off your physical strength. A powerful back also helps limit your potential for experiencing back pain and back injuries. Several exercises put the focus on your back muscles to help them grow bigger, thicker and stronger. If you've previously had back pain or a back injury, talk to your doctor before doing back-intensive exercises to ensure they're right for you.

Chin-Ups

Chin-ups are one of the best ways to improve the strength and thickness of your back -- specifically your middle back, reports Frederic Delaviar, author of "Strength Training Anatomy." Grab the chin-up bar, orienting your grasp so that your hands face away from you. Inhale slowly as you pull yourself up. Pause when your chin passes the bar, then exhale and lower yourself back down. Repeat so that you do two sets of 10 repetitions.

Exercise Ball Stretch

Combine an exercise ball and some dumbbells to accelerate your workout routine and build the biggest, strongest back you can, reports certified strength trainer Sergio Rojas. Hold a dumbbell in each hand and lie stomach-down on the exercise ball. Let your arms hang at the side of the ball, then lift your arms straight back so that they're parallel with your torso. In this position, the weights should be pressed against your thighs. Then, swing your arms forward so that they're pointed past your head. This constitutes a single repetition. Try to do two sets of 12 reps.

Body Row

Lower your chin-up bar to a level where it is even with your chest. Hold the bar like you would if you were going to do a chin-up, and pull yourself close to it so that it's pressed against your body. Slide your legs forward, with your entire body straight, so that your torso makes a 45-degree angle with the ground. Lower your body until your arms are straight, then pull yourself back up to the bar. Avoid any temptation to arch your back or move your hips. Aim for two sets of 10 repetitions.

Leg Lift

Lay with your back on the ground. Your legs should be straight and pressed together. While keeping one leg on the ground, lift the other leg as high into the air as you can. Hold it steady for 10 seconds, then lower it to the floor. Wait for a couple seconds, then repeat for a total of 10 lifts before switching legs.

Bent-Knee Situps

Lie on the floor. While keeping the soles of your feet flat on the ground, bend your knees into 45-degree angles. Cross your arms loosely across your chest. Contract your abdominal muscles and curl your upper torso up toward your knees without moving your legs. Hold the position for 10 seconds, then lower yourself back down. Try to do a total of 10 reps.