The back, as the upper portion of the "posterior chain" of the body, is critical to athleticism. Whatever your sport or activity, if you want to be competitive, you have to have a strong back. In the quest for pure athletic strength, though, the back must be trained hard. There are several relatively simple, safe exercises to strengthen the back using basic free weights.
The Dead Lift
The dead lift--lifting a barbell up from the floor--is a very effective exercise for strengthening the whole posterior chain, including the upper back muscles of the trapezius and rhomboids. It also strengthens the lower back muscles of the erector spinae and latissimus dorsi. Some fitness experts consider the dead lift the most important exercise that you can do for strength training.
Horizontal Pulls
Rowing motions, sometimes referred to as horizontal pulls, work the rhomboids, trapezius, and latissimus dorsi muscles, as well as the biceps muscles. They are some of the most effective exercises to strengthen the upper back. Rowing exercises can include bent-over rows using either barbells or dumbbells.
Vertical Pulls
The high pull is a variation of the row that involves standing up and pulling a weight up to chest level. It strengthens the upper back and the rear deltoids of the shoulders.
Back Extensions
Back extensions with weights in hand, or held across the chest or upper back, are an extremely effective exercise for strengthening the lower back muscles of the erector spinae and latissimus dorsi.
References
- "The New Rules of Lifting," Alwyn Cosgrove, c 2008
- "Starting Strength 2d Ed." Mark Rippetoe, c 2007
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