How to Do Back Exercises Using Free Weights

Using free weights to bolster back workouts is a beneficial venture for any person desiring improved postural and spinal integrity. Taking care to avoid injury by always maintaining a neutral spine is highly recommended for maximizing your gains without risking injury. You can improve your posture, increase bone density and decrease the instance of injury during the course of normal life by maintaining a strong, toned back.

Things You'll Need

  • Barbell
  • Dumbbells
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Instructions

  1. Exercise Your Back With Free Weights

    • 1

      Maintain a slight bend in your knees, ensuring that they never protrude further forward than your toes.

    • 2

      Lean forward about 90 degrees, tailbone tucked under and eyes up.

    • 3

      Grip two dumbbells of appropriate weight in each hand, arms extended, weights perpendicular to the floor and in line with your sternum.

    • 4

      Pretend you are squeezing a grapefruit between your shoulder blades as you draw the weights out to either side of your body, maintaining a constant angle and a slight bend in your elbows.

    • 5

      Exhale as you draw the weights up, and inhale as you lower them down. Using the breath as a stabilizing force for the spine is a major key to proper posture for all free weight exercises.

    • 6

      Maintain a constant, steady control of your weights. Do not swing or jerk the weights, and do not pinch your shoulder blades together.

    Perform Exercises Using Free Weights With a Yoga Ball or Workout Bench

    • 7

      Lay face down on a yoga ball, with your chest centered, your eyes up, and your arms extended with dumbbells in hand. Maintaining a slightly bent elbow at constant angle, raise and arms to side like pterodactyl wings, exhaling on the up motion and inhaling on the down.

    • 8

      Place one knee and the hand of the same side on a workout bench, keeping your back flat and your eyes up. Gripping a dumbbell in the opposite hand, keep your elbow in line with your side as you draw the weight up until your elbow reaches 90 degrees. Return your elbow to its original position to complete one rep.