Back Muscle Exercises That Target Your Entire Back

Most back muscle exercises are simple to perform but drain your energy quickly.

If you are interested in anti aging you need to look objectively at your body and determine what needs you have...

Slow Down Aging...Click Here

  • Increase lean muscle?
  • Strengthen your back?
  • Improve flexibility?
  • Reduce and prevent pain?

One of the hardest areas to improve is your back. Your back is made up of numerous muscles that all need to be effectively stimulated with the right back muscle exercises and fed with all the nutrients you need.

Your Back Muscle Exercises

upper back exercises

The following are some of the best back muscle exercises that can positively affect your entire back.

Wide Grip Pull-down: This is one of the good middle back exercises. You're able to change the width and position of your grip, which helps target different muscles.

Start using a pulldown machine, place your legs snugly under the kneepads. Grip the wide bar firmly with an over-hand grip.

Your hand position should be wider than shoulder width. Pull the bar until it touches the top of your chest, arching your back slightly.

Pause briefly with the bar in position at the top of your chest, then slowly let the bar raise to the starting position.

One-Arm Dumbbell Rows: You'll need a flat bench. Place one foot flat on the floor and your opposite knee resting on the bench. Lean forward so that you are supporting the weight of your upper body with your arm on the bench.

Your back should be flat, basically parallel with the floor. Pick up a dumbbell with your free hand.

Pull the dumbbell up to end roughly parallel with your torso. Then slowly lower to the starting position and repeat. Complete the planned reps, then switch arms and repeat.

Barbell Back Rows: You can use this one as one of your middle back exercises, upper back exercises or a lower back exercise because it works your entire back.

Bend your knees slightly and bend over bar with back straight. Grasp the bar with a wide overhand grip. Pull the bar to upper waist. Return until arms are extended and shoulders are stretched forward. Repeat.

Back Extensions: Position yourself on a back extension bench and lock your ankles in places.

Adjust your hips on the pads so that when you bend forward your back is perpendicular to the floor, but not rounded. Your hips should extend over the edge of the pad.

When this exercise becomes easier hold a weight plate across your chest to increase resistance.

Seated Back Rows: You can use different bars to target the muscles in a different manner.

Keep your back nice and straight throughout the entire motion and your head up.

Do not lean forward or backwards. The only part of your body that will be moving is your arms. Let your arms extend forward until you feel a comfortable stretch on your back muscles, then pull the handle toward your abdomen.

Allow the handles two to touch the lower portion of your ribs and your abdominal muscles. At this point finish the movement by squeezing your shoulder blades together.

Reverse this technique to return to the start.

Wide-Grip Pull-ups: Wide-grip pull-ups are similar to pulldowns but harder to do.

Use a pronated grip just outside of shoulder width. Grip a chin-up bar and hang with your arms relaxed.

From the bottom, squeeze your lats and mid-back and pull up through your elbows. Lean back slightly so you have a slight arch in your back.

Come up to a point where your chin is above the bar or where the top of your chest touches the bar. Squeeze and hold for a brief second, then lower yourself under control to a full-hang position.

Deadlifts: Deadlifts can be used for body parts besides your back but it is the best lower back exercise you can do.

lower back exercise

Deadlifts need to be used with correct form. If you have poor form and/or use too much weight, you can get injured.

Start with your feet fairly wider than shoulder width and your shins a couple inches away from the bar.

Place the bulk of the weight on your heels and hold your chest up. If your chest isn't up, chances are that your low back is rounded and at risk for injuries.

Brace your abs and lower back then drive your heels through the floor while pulling back with your shoulders. Start off light and develop proper technique first.

Summary Of Back Muscle Exercises

Your back is vital for over-all fitness and health. Never neglect it.

The exercises above are great for you back regardless of your age. However, they won't work if you don't do them properly.

Your results depend to a certain extent on your genetics, bone structure, etc.

Protected by Copyscape Plagiarism Checker - Do not copy content from this page.
  1. Best Anti Aging
  2. Exercise Motivation
  3. Back Muscle Exercises

Don't Forget...

Please click the "Facebook" and "Google +" buttons above and to the left to let all your friends know about this page and website. Please also consider using the additional Social Sharing Buttons just above and to the left. Thank you

Recent Articles

  1. Your Steroid Facts

    What are the real and documented steroid facts? There is lot you need to learn and know about steroids. What positive affects can you expect from steroids? Are they one of your best anti aging options…

    Read More

  2. Physical Fitness Articles

    The physical fitness articles and tips you seek are right here. You will also find the best anti aging information that will give you the life you want while you get older. This anti aging guide is th…

    Read More

  3. Bad Side Effects Of Steroids

    Learn about the bad side effects of steroids. There are many little known side effects that are very serious and can cause life-long damage.

    Read More

  4. 6 Pack Abs That Stop People In Their Tracks

    The ultimate look includes 6 pack abs. Find out the truth about six pack abs and what unique training methods are needed. For the best anti aging body

    Read More

  5. Best Butt Exercises For A Beautiful Bottom

    Some of the best butt exercises can be very effective at creating a sexy toned butt. However there are only a few butt firming exercises that will give you long lasting and positive results.

    Read More

  6. Best Lower Ab Exercises

    Using unique lower ab exercises you can have well-developed abs but there is more to it than doing a few lower abdominal exercises now and then. Learn the secrets of great abs.

    Read More

  7. A Bowflex Sport Review

    Depending on your goals and preferences the bowflex sport may just be what you are looking for. However it also may turn out to be a total waste of money. Here is what we mean...

    Read More