Back Exercises

Lower back pain is one of the main discomforts affecting adults, resulting in millions of lost working days - and can be simply due to poor muscle strength in the lower back.

Lower back pain is often aggravated by poor lifting technique, where the sufferer relies mostly on the muscles of the lower back rather than those of the legs, to lift any given object.

The back is made up of many muscles, both deep and superficial. The Trapezius and Rhomboids, working the upper part, Latissimus dorsi, helping the rotators with the mid to lower trunk section, and the Erector Spinae group working the length of the spine longitudinally.

Their main functions are to pull your arms back, down, and towards your body, and to help rotate it inwardly. As used for rowing, chinning, or pulling yourself upward or forward with your arms.

Many people suffer from back problems, due to a weakness in both their lower back muscles and abdominals. The following back exercises will help strengthen your back. Always remember to warm-up prior to doing these or any other exercise.

Reading the notes on strength training, and weight lifting techniques, will help you establish your specific goals.

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  High Bench Upright Row Barbell Upright Row

  High bench upright row exercise using a barbell to develop and strengthen the muscles of the upper back - upright rows are a great exercise for rowers.

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  One Arm Row Back Exercise

  One Arm row back exercise with dumbbells, to help strengthen your back muscles. taking from a collection of over 80 different back exercises available on the netfit website

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  Dorsal Raise Lower Back Exercise

  Dorsal raise lower back exercise to strengthen your lower back muscles

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  Lateral Pull Down

  Wide grip front kneeling lateral raise back exercise, using a lat pull down machine, taken from the netfit collection of over 1,500 different fitness and strength exercises.

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  Swiss ball back exercises

  Performing pull ups whilst using a Swiss ball, can be a great back exercise. Taken from a selection of over 1,500 different exercises from the netfit site.