While lat pulldown and rowing machines are an effective way to strengthen your back, they are bulky, expensive and unnecessary. You can get a toned, powerful back by using simple, inexpensive hand weights to perform standing back exercises. For the best results, complete two to three sets of eight to 12 repetitions of each back exercise.
Bent Dumbbell Rows
Bent rows work the latissimus dorsi, teres major, rhomboids, trapezius and posterior deltoids, all of which make up the upper and middle back. Stand with your legs slightly bent and hold a weight in each hand with your palms facing your body. Stiffen your back, contract your abdominal muscles and lean forward 45 degrees at the waist so that the weights are at knee level. Pull the weights to your chest by bending and lifting your elbows. Slowly extend your arms to return to the starting position.
Stiff-Leg Deadlift
This exercise targets the deep spinal muscles of the lower back that work to straighten the spine. Place two hand weights on the floor and stand facing them with your feet slightly apart. Bend forward at the waist with your chest forward, back slightly arched and legs as straight as possible. Grasp the weights with an overhand grip. Keeping your arms straight and relaxed, lift the weights by standing up and rotating your hips. Come to a full standing position then bend forward to return to the initial position without returning the weights to the floor.
Upright Rows
This exercise uses the muscles of the upper back, particularly the trapezius, levator scapula and the lumbosacral group. Stand with your legs slightly apart and hold a weight in each hand with your palms facing your body. With your back straight and your abdomen contracted, pull the weights up along the front of your body to your chin, lifting your elbows as high as possible. Pause here then slowly lower the weights to the starting position.
Shrugs
Shrugs contract the upper and middle portions of the trapezius, the levator scapula and the rhomboids. Stand with your legs slightly apart, head upright and arms relaxed at your sides. Grip a weight in each hand with your palms facing your body. Shrug your shoulders as high as possible then rotate them forward and backward. Relax your shoulders back to the resting position.
References
- "Strength Training Anatomy, Second Edition"; Frederic Delavier; 2006
- ShapeFit: Lower Back Exercises -- Dumbbell Stiff Leg Deadlifts
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