Your back muscles are important for posture and support your core muscle group. They help keep your spine aligned and enable you to perform a myriad of tasks, from picking up your child to swinging a tennis racket. Maintaining adequate strength in your back through stretching and exercise is imperative, particularly as you age. Talk to your doctor and a personal trainer about proper form and which exercises are right for you.
Barbell Bent Over Row
The Barbell Bent Over Row works most of the muscles in your back and a few in your shoulders. For this exercise, you will need a barbell loaded with an appropriate amount of weight. Stand with your feet hip-distance apart and bend your knees slightly. Bend over the bar with your back straight and grasp the bar in a wide, overhand grip. Pull the barbell up to your waist and lower your arms until they are straight. Repeat this motion 10 to 12 times; perform two to three sets depending on your fitness level.
Barbell Dead Lift
An exercise that works both your back and your thighs is the Barbell Dead Lift. Prepare a barbell with weights and hold it in an overhand grip. Stand with your feet hip distance apart, bend your knees and bring your torso forward so that it is parallel to the floor and your arms are pointing downward. Hold this position and then slowly stand erect. Throughout the exercise, bring your shoulder blades together to help keep your back straight. Perform 10 to 12 repetitions with two to three sets.
Pull-ups With Resistance
The standard pull-up is an excellent exercise for working your back as well as your arms and shoulders. For more of a challenge, wear a weight belt during the exercise. In an overhand grip, grasp the pull-up bar so that your hands are slightly wider apart than your shoulders. Slowly pull yourself up until your chin clears the bar, trying not to swing your body. Lower yourself back to the starting position and repeat up to 12 times.
Weighted Back Extension
This exercise is performed on the back extensor machine at your gym, which anchors your feet and hips but allows your upper body to move freely. Position yourself on the machine so that the hip pads cushion your hips but do not impede movement of your torso. Hold onto a barbell weight and slowly bend from the waist, keeping your back straight as your torso moves towards the floor. Straighten up and repeat the exercise 10 to 12 times.
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