1. Up and Down for the Upper Back
While chin ups may be the best exercise for upper body strength, you can use free weights to strengthen back muscles as well, getting similar results. Remember that when you are beginning weight training, it is best to choose smaller weights and perform more repetitions than to start out heavy and strain your muscles. You should not feel any discomfort during your workout. Stand with your feet about hip-width apart and your spine tall. With a weight in each hand, lift your hands to shoulder level with palms face out, as if you were going to do a pull-up. To work the upper back with free weights, your hands should as close together as possible without rotating your elbows in. Inhale deeply and lift the weights high above your head, lowering again slowly as you inhale. Repeat 10 to 15 times, performing 2 to 3 sets. To build a wide upper back, open your arms as far as possible while keeping your forearms perpendicular to the ground and perform the same upper back exercise.
2. One Hand for the Mid Back
One hand is all you need to get strengthen the mid back with free weights. Place your left knee on a bench and lean forward, resting your left hand on the bench as well. If your left arm is extended directly below your shoulder, you have the perfect posture. Hold a weight in your right hand and bend your right knee slightly so that your hips are square and extend your right arm straight down. Slowly lift the weight to your side so that your palm is facing your body. You should concentrate on trying to extend your elbow as far behind you as possible, targeting the mid back. Slowly and gently extend your arm again, repeating for 10 to 15 lifts and perform 2 to 3 sets with each arm.
3. Low Rows for the Lower Back
Upright rows work the arms and upper back; however, you can strengthen the low back with free weights by leaning over into a bent-over row. Stand with your feet about shoulder-width apart, the right leg in front of the left and bend over so that your chest is parallel to the ground. Hold a weight in each hand, turning your palms in towards your body. It is extremely important that you keep your abs tight and motions smooth and controlled during this exercise. Slowly lift the weights, trying to bring your wrists up to your armpits and then lower back down, repeating 10 to 15 lifts and then switching your leg position. Perform 2 sets on each side.
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