Whether you are a man or woman, a big, strong back can help give you better posture and help you perform daily activities more efficiently. To achieve this, you need to focus on each section of your back with specific weight-training exercises. The upper, mid and lower regions can all be worked with the help of free weights, body weight and machines.
Step 1
Grasp a barbell with an overhand, shoulder-width grip to do bent-over rows. Stand with your feet shoulder-width apart and let the bar hang straight down in front of your thighs. Bend forward until your back is just above parallel to the floor. Pull the bar up until it lightly touches your stomach. Lower it back down and repeat.
Step 2
Attach a wide bar to the high setting on a lat pulldown machine to do wide-grip pulldowns. Sit on the seat and adjust the thigh pad so it fits snug on your thighs. Reach up and grab the bar with a wide grip and lean back slightly. Pull the bar down in front of your body until it is at chest height. Raise it back up slowly and repeat.
Step 3
Lie perpendicular on a bench to do barbell pullovers. Place your shoulders and the back of your head flat on the bench and hold a barbell above you with a shoulder-width grip. Your knees should be bent and your feet should be flat on the floor at this point. Slightly bend your elbows and lower the bar behind your head and toward the floor in an arcing motion. Raise the bar back up to the starting position and repeat.
Step 4
Execute a set of straight-arm pushdowns to target the sides of your back. Attach a straight bar to a high setting on a cable machine. Stand facing the bar with your feet shoulder-width apart. Grab the bar with a wide grip and push it straight down to your thighs. Raise it back up slowly and repeat. Make sure you keep your core tight and your back and arms straight throughout the exercise.
Step 5
Perform a set of back extensions on a stability ball. Lie facedown on the ball with your hips just lower than the top. Place your hands on the sides of your head and fold your body over the ball. Lift yourself back up by contracting your lower back muscles. Hold for a second, lower yourself back down and repeat.
Step 6
Lie face-down on the floor to do alternating supermans. Extend your arms straight in front of your head and keep your legs straight. Raise your right arm and left leg off the floor and hold for one second. Lower them back down and raise your opposite arm and leg. Keep going back and forth in a smooth motion.
Tips and Warnings
- Perform 10 to 12 reps and three to four sets of each exercise, using the heaviest weights you can handle. Work your back every three days to allow for proper recovery.
Things You'll Need
- Barbell
- Lat pulldown machine
- Bench
- Straight bar
- Cable machine
- Stability ball
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