Back Exercises

Free Weight Exercise Pictures And Videos For Back Exercises

Back Exercise: Deadlifts:

This is basically a squat where you hold onto the bar in front of your body, across your thighs. Keep your back flat and straight, your head up and start the lift with your legs and glutes driving the bar up from the floor. Exhale as you stand up with the weight. Keep your knees over your toes when you bend to grip the bar. Make sure that the glutes stay low at the bottom and keep the bar as close to your body as possible throughout the lift so you dont get pulled over your toes.

deadlift top exercise deadlift bottom exercise

Back Exercise: Dumbbell Pullovers:

Lie across a bench with only your shoulders on the padded surface and your feet flat on the floor. Grasp a dumbbell with both hands, palms against the inside of the top plate. Hold the dumbbell at arm's length (with your elbows slightly bent) over your chest. Inhale deeply while simultaneously lowering the dumbbell behind your head in a smooth arc. While lowering the dumbbell, drop your hips toward the floor to increase the stretch. Keep your hips low until the weight is returned slowly to the start position.

Back Exercise: Wide grip chins or pull-ups: Back Exercise Video

Pull-ups are a back exercise performed with palms pronated (facing away from you). Perform the pull-up just like a lat pull-down, except that the body rises up to the bar, rather than the reverse. Make sure you clear the bar with your chin at the top, and pull the scapulae back at the bottom position. Think of "pulling the elbows to the ribs" rather than lifting the chin over the bar. Chin ups are the same deal but your palms face you and the arms stay closer to the sides.

chinup top exercise chinup bottom exercise

Back Exercise: Dumbbell Rows:

Lean on a bench with your left hand and left knee. Your back should be parallel to the floor. Grab a dumbbell with your right hand at arm's length. Keeping your head level with your back, pull the dumbbell up into your lower rib cage area, palm facing toward your body. Lower the weight slowly back to full extension.

Back Exercise: Pull-Downs to Front:

Adjust the seat so your thighs fit snugly under the kneepad, feet flat on the floor. Grasp the bar with a wide overhand grip. From an arms-fully-extended position, pull the bar toward the top of your chest, elbows coming down and back. Squeeze your shoulder blades together before slowly returning to the starting position

Back Exercise: Bent-Over Barbell Row:

Keep a slight bend in your knees and your torso at a 30-45-degree angle to the floor, while maintaining the natural arch in your lower back by holding your head up. Grasp the bar with a shoulder-width, overhand grip and lift the bar into your lower midsection, moving your shoulder blades back on the ascent. Then reverse the movement, controlling the bar on the descent.

Back Exercise: T-Bar Rows:

Straddle a T-bar rowing machine or bar with your feet firmly on the ground or platform. Using a narrow grip, hold the bar slightly off the ground so your back is straight and not hunched. Lift the bar up toward your body with your back by squeezing your shoulder blades together. Bring the weight up as high as you can, or until it touches your lower chest. Your elbows should be pointing up and slightly out as you lift. Return to the starting position in a slow, controlled manner.

Back Exercise: Pullover And Press:

Lie on a bench, head over end, with feet flat on floor. Depending on the weight used, you may want to anchor your feet. Rest the barbell on your chest in line with nipples. Hold the bar with your hands shoulder width apart and keep your elbows in throughout the movement. Push the bar off the chest in a backward arch behind the head. Keep it as close to head as possible. Lower bar to floor or as low as comfortable. Pull bar back to chest using same ark. Once on the chest, press bar to arms' length above chest, straight up. Finish the first rep by lowering the weight to chest. All that sequence equals one rep.

Back Exercise: Machine or Low Cable Rows: Back Exercise Video

Seated Cable Rows

Machine Rows

Use the lower cable attachment with the triangle grip bar. Place your feet straight forward with a slight bend and after grasping the handle, straighten your legs. Your back should be straight and tight. Your body should look like an L from the side view. Extend your arm completely. Now, pull the weight into your midsection as far as you can. You should end up just above your hipbone. Lower the weight slowly, resisting as the handle returns to the start.