How to Use Free Weights to Strengthen Back Muscles

If you're like most people, you probably don't give much thought to your back muscles unless you have a backache. While using free weights to strengthen your back muscles may not be as glamorous as curling your biceps, it's an important part of any strength training program. A strong back helps maintain good posture and can prevent injuries that you might otherwise sustain from carrying or moving heavy items. And if you're training your chest muscles, you'll want to train your back muscles for balance. Also, don't forget that the more muscle you have, the more calories your body will burn at rest. Using free weights to strengthen your back, rather than cables, a rowing machine, or a weight machine, is a great idea because it requires your muscles to work in three dimensions (requiring you to stabilize the weight), while weight machines only allow the muscles to work in two dimensions (with the weight machine doing the stabilizing for you). To get the most out of any exercise, you want to use as many muscle fibers as possible. Also, free weights fit within any budget and take up minimal space, so you have no excuse not to get a few pairs and start working out.

Difficulty: Moderate

Instructions

Things You'll Need:

• One dumbbell in each of a variety of weights (5, 10, and 15 pound dumbbells are a good place to start)
• Sturdy weight bench
• Weight gloves (optional)
• Music that inspires you to exercise (optional)
• Sweat towel (optional)

1. Before you pick up a dumbbell, warm up your muscles with about 5 minutes of aerobic activity. If it's cold outside or you're exercising first thing in the morning, your body may need a few additional minutes to warm up completely. Don't skip this extra step: it will help you avoid injury. Also, make sure to drink plenty of water before and during your workout to avoid problems like dehydration and heat exhaustion that will end your workout prematurely.

2. Once you have warmed up your body, do this simple stretch to further protect yourself. Find a door frame, pole or other sturdy item you can grab with both hands. While holding on tightly, bend your knees as if you're going to sit down. Feel the stretch in your upper and lower back.

3. Now you're ready to start lifting weights. One-arm dumbbell rows are a basic free weight back exercise that will strengthen your back with minimal risk of injury. Choose a dumbbell that you can lift easily--when you're learning a new exercise, it's more important to get the correct form down than to lift as much weight as possible. This way, you'll learn how to do the exercise with maximum effectiveness and without injuring yourself. Place the dumbbell to the right side of your weight bench, which should be in a flat, 180 degree position.

4. Staying next to the right side of your weight bench, keep your right foot on the floor and put your left knee on the bench. Your right leg should be straight with a slight bend in your knee. Your left leg should be bent at about a 90 degree angle. Put your left hand on the weight bench, slightly in front of your body, for support. Carefully pick up the dumbbell with your right hand. Make sure your back is flat and parallel to the weight bench. Your head should be pointed straight forward and your eyes should be looking straight ahead.

5. Pull your right arm up using your shoulder blade, leading with your elbow. Pull up as far as you comfortably can while squeezing your back muscles and exhaling. Hold the top position for two seconds, then slowly lower the weight back to your starting position.

6. Repeat this motion 8-15 times on your right side, stopping when your muscles feel too tired to complete another repetition. Then move to the opposite side of the weight bench and do the same exercise on your left side. After you have exercised both sides, take a 60 to 90 second break to rest. Now you have completed one set. If you can do 15 reps without strain, use a heavier dumbbell for your next set. Do a total of three sets, and do this exercise three times a week as part of your regular weight training schedule. Do not do one-arm dumbbell rows on consecutive days or your back muscles won't have a chance to recover. After two weeks, switch to another free weight back exercise such as bent over barbell rows or pull ups. If you have access to a weight machine with pulleys and cables, you can add pull downs and pulley rows to your repertoire.

Tips & Warnings

• If you don't have preexisting injuries, you'll probably be able to use heavier weights for back exercises than you do for arm exercises.
• Mix up your training. If your muscles get used to doing one exercise, your progress will stagnate. Changing your workout slightly every two weeks by doing different back exercises, a different numbers of repetitions, and resting for a different number of seconds between sets will help to maximize your workout.
• As a part of any good weight training program, you won't want to focus only on your back muscles . Make sure to train all the major muscle groups, including calves, hamstrings, quadriceps, shoulders, chest, abdominals, biceps and triceps.
• Don't worry if your back feels a little sore the next day or even for a few days after your workout. This is normal when beginning a new weight lifting program or when increasing the difficulty of your workout.
• While it is important to challenge your muscles, it is just as important not to injure yourself. You should not experience any pain while doing this exercise. If you do, then stop immediately.
• Always check with your physician before beginning any exercise program.

Resources

• Mayo Clinic's Do's and Don'ts of Proper Technique

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