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Back Exercises with Free Weights

Back Exercises with Free Weights

Exercising with free weights can be an easy and quick option for those who want to indulge in weight exercises for the back muscles. The following FitnessVigil article provides a few back exercises that can be performed using dumbbells, barbells, and medicine balls.
FitnessVigil Staff
Back exercises are essential for strengthening the back muscles, as well as dealing with persistent back pain. However, it is not always mandatory to indulge in exercises that require weight machines. Simple exercises using free weights like dumbbells, barbells and medicine balls can be easily performed at home or any desired place. Given below are a few such back exercises, useful for both men and women.

Effective Back Exercises

Barbell Bent-over Rows: This is one of the simplest, but most effective exercises for the upper back. Stand on a raised platform with the loaded barbell. Slightly bend your knees, raise your head, and keep your back straight. Bend over only until your upper body is at an angle of 45 degrees with respect to the floor. Maintain a firm grip on the bar, and make sure that your palms are facing downwards. Now, slowly pull the bar straight towards your chest. After you have lifted the barbell completely, lower it down very slowly. Take a deep breath, and repeat.

Yoga Ball Exercise: You will need a yoga ball and dumbbells for this exercise. Lie on the yoga ball on your stomach. The chest should be centered, and the eyes up. Slowly pick the dumbbells, and extend your hands. Slightly bend your elbows, and then raise the arms to the side. Breathe in while raising them, and breathe out while lowering them. Repeat this exercise ten times. If you are a beginner, it might be a bit difficult for you to maintain balance on the yoga ball and exercise at the same time, so take somebody's help. Remember, the hands should be lowered slowly.

Medicine Ball Twist: Sit on an exercise mat with the knees slightly bent. Now slowly lean back and lift your feet off the ground, you will be balancing yourself on the buttocks. Keep the legs crossed for support. Hold the medicine ball in front of you, you do not need to straighten your hands, the elbows can be slightly bent. Now slowly twist side to side, maintaining the position of your legs. If you find it a bit difficult, you can keep your feet on the ground, and try the twists. However, it is essential to lean backward.

Front Raise using Dumbbells: Stand straight, and keep the feet shoulder-width apart. Bend your knees slightly. Hold dumbbells in both the hands, keep the hands straight. Now slowly lift both the hands only up to shoulder level. Hold the position for about ten seconds. Then, lower your hands, and bring them to the original position. Make sure your back is straight throughout the exercise. Repeat this exercise ten times.

You can perform these simple back exercises at home. But it is essential to be careful while handling the weights, especially if you are a beginner. Do not stress yourself, and indulge in five-ten minute sessions everyday. Once you get used to it, you can slowly increase the duration and the weights.