Bodybuilders showcase their well-developed back muscles during competition, especially the large V-shaped latissimus dorsi. Other back muscles include the trapezius at the top, the rhomboids in the middle and the erector spinae that run down the center. Free-weight exercises can strengthen back muscles, help reduce the risk of back injuries, lessen lower back pain and improve posture.
Barbell Dead Lift
The barbell dead lift strengthens the erector spinae, the group of muscles that run vertically right next to the spine. The exercise also works hip and thigh muscles that help support the back. Use a barbell with an appropriate amount of weights for the exercise. Stand in front of the barbell and position your feet slightly wider than shoulders-width apart. Align the balls of your feet under the barbell. Squat and grasp the bar with an overhand grip. This is the starting position. Use wrists straps if you have trouble gripping the barbell. Stiffen your abdominal and chest muscles. Lift the barbell until it rests in front of your thighs and keep it close to your body. Slowly lower the barbell back to the floor. Repeat for the number of repetitions in your set. You can also reverse your grip in this exercise with the palms facing outward on the barbell.
Incline Reverse Lateral Dumbbell Raise
The incline reverse lateral dumbbell raise works the muscles in the upper back, middle back and shoulder. Use two dumbbells and an incline bench that is set to a 45-or 60-degree angle. Lie on the bench with the backrest facing you and with a dumbbell in each hand. With your chest against the pad and your feet on the floor, hang your arms toward the floor with the palms facing each other. This is the starting position. Exhale and raise your shoulders up and out until your upper arms are parallel to the floor. Squeeze your shoulders together as your complete this movement. Inhale and slowly lower the dumbbells back to the starting position. Repeat for the number of repetitions in your set. You can also complete this exercise with one arm at a time. Wrap the inactive arm around the backrest and hold it there when you exercise the other arm.
Jammer Torso Rotations
Jammer torso rotations strengthen the latissimus dorsi and the erector spinae. Use a barbell with a weight only one side. Position the end of the barbell without a weight in a corner. Hold the end of the barbell with the weight in your hands. Use a tight grip with your fingers interlaced. Position your feet in a stance that is slightly wider than shoulders-width apart. Contract your abdominal muscles, look straight ahead and shift your weight to the right slowly pushing the bar using your left arm and pulling it with your arm. Your left arm should also rotate to the right. Reverse the motion and push the bar to the left side using your right arm to push and your left arm to pull. Your torso is rotating during this exercise but your feet remain firmly planted on the floor. Repeat the motion for the number of repetitions in your set.
References
- American Council on Exercise: Barbell Dead Lift
- BodyBuilding.com: Barbell Dead Lift
- American Council on Exercise: Incline Reverse Lateral Dumbbell Raise
- BodyTrainer.tv: Rear Lateral Raise, Incline, One Arm
- American Council on Exercise: Jammer Torso Rotations
- Spine Health: Back Exercises and Abdominal Exercise Recommendations
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