Exercises For A Stronger Back
1) Standing Dumbbell Tricep Kickback: Stand with your feet together, knees slightly bent, one dumbbell in each hand. Bend your elbows and bring the dumbbells up near your shoulders, and then straighten your arms back out so that the weights are slightly behind you. These WILL work your triceps, but if you squeeze your shoulder blades together when you bring the weights back behind you, it will also work your upper back muscles. Remember to keep your gaze down to the floor so you don’t strain your neck from looking up!
2) Dumbbell Back Squeeze: I don’t know if this is the technical name (I’m not a personal trainer), but this exercise hurts so good! Stand with your feet together, knees slightly bent, holding a dumbbell in each hand. Assuming your body is a clock, bend your arms so that your left arm is facing 11 o’clock and your right arm is facing 1 o’clock. Keeping your arms at that level, squeeze your back muscles tight and move your arms back slightly. They won’t be able to go very far, but you should feel it working your shoulders and upper back.
3) Reverse Dumbbell Flys: Stand with your feet together, knees slightly bent. Hold one dumbbell in each hand, arms by your side and your body bend over a bit. Keeping both arms slightly bent, bring the weights up and beside you so that your body forms a somewhat “T” shape. Slowly lower your arms and repeat that movement.
4) Crossover Pull: Stand with your feet wider than hip width, holding a dumbbell in your right hand. Bend your knees and squat down, bring the weight over to your left foot. As you stand back up, bring the weight across your body, up and over to your right hand side. Then bring the weight back down to your left foot and squat back down. Repeat this motion, and then switch sides so that the weight is in your left hand. It helps if you keep your gaze on the weight the entire time.
5) Lateral Raise with Arm Rotation: This move is weirdly difficult—or perhaps deceptively difficult. Stand with your feet together, knees slightly bent, holding a dumbbell in each hand. Bring the dumbbells up beside you, keeping your arms bent and your palms facing forward. From there, straighten both arms, rotating the weights so that your palms are facing downward. Repeat this movement, making sure to squeeze your shoulder blades together when your arms are bent beside you. Bonus-This move also works your triceps!
6) Bird-Dog: Begin on your hands and knees. Simultaneously lift your left arm up and your right leg up, making sure to keep both straight. Then, bend your left arm and your right knee and bring them in, squeezing your core tight. Repeat this movement, and then do the same on the opposite side, with your right hand forward and your left leg back. CHALLENGE YOURSELF: Hold a light weight in the arm reaching forward! This will up the anty and work your back muscles even more BUT, only do so if you’re able to keep the correct form.
7) Superman: Lie flat on your stomach, arms in front of you. Slowly lift your arms and legs up at the same time. It helps if you inhale when you’re flat on the ground and exhale when your arms and legs are in the air. This move works your lower back muscles, which often times get neglected.
8) Dolphin Pose: Get into a forearm plank position. From there, bring your butt up in the air and tiptoe your feet in as close to your face as you can. Hold this pose for at least 30 seconds before lowering down and repeating. This move is a great way to work your shoulder and upper back muscles.