Back Strengthening Exercises

After having a back injury I needed time off from my back. After some time, I was allowed back to regular use. I found my back weak and was told to start strengthening exercises for it.

There are many exercises you can do to improve the overall strength of your back. Here is a list of some of the most effective ones. (You will need access to machines for these, a good reason to join the local gym!)

1. Closed/Wide grip pull-downs: you will need a pull-down machine which has a pulley and a bar. Sit on the bench, lock your knees and pull down on the bar then back up again for one complete repetition

2. Seated row: On the seated-row machine, sit on the bench and grab the handles in front of you and pull back. Return to full arm extension for one complete repetition.

3. Good Mornings: Find a barbell and hold it while standing. Bend down and touch the bar to the floor then back up again for one complete repetition.

4. One-arm rows: Similar to the seated row, find a bench and place one hand on the bench with your chest parallel to the floor. Grab a dumbbell with the other hand and perform the same motion as the seated row, pulling up this time and then down for one complete repetition

5. Reverse-fly: Find a bench and put it in the incline position. Grab two dumbbells and with your chest flat against the inclined bench reach your arms all the way back and all the way forward for one complete repetition

Perform three sets for each exercise (15 total sets) and do about 8-10 repetitions per set. Do not train your back more than twice a week. (You don't want to over do it).