Video: How to Do Back Exercises Using Free Weights

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Back exercises using free weights work several muscle groups in the back and arms. Strengthen the back with free weights with tips from a fitness director in this free exercising video.

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Video Transcript

Strong back muscles are very important. This is Alice Monsaert with some tips on how to create a program to strengthen those back muscles. The back muscles include the trapezius, the posterior deltoid, the lats, which run along down the side of the back, and the erector spinae, as well as the triceps. Even though they're in the arms, they're a posterior muscle. So I'm going to show you some exercises to develop those muscle groups. First one is to lean forward. You can be seated or standing for this. And lift the weight straight to the back. I've got my shoulders square to the floor, my head in a neutral position, and I'm lifting my dumb bells up towards the ceiling. The reason I'm leaning forward is I want the gravity to hit the posterior deltoid, and I'm also using the lat muscles, which run along the sides of the back. They're very large muscle groups. Another exercise you can incorporate would be a tricep kickback. The triceps run between the shoulder and the elbow. And that will help strengthen that area. Another really important area is the rhomboids. They're right between the shoulder blades. So if you lean forward, and we do what we call a reverse fly motion, where I bring the arms straight out to the back. Again, leaning forward and getting the gravity directly opposite the muscle group you're working is very important. Exhale when you lift. And squeeze that muscle group on the way up. Another important exercise would be, just some shoulder shrugs. The traps run up to the base of the neck, so lifting the shoulder up towards the ear will help strengthen the trapezius . So incorporating all those exercises into a free weight program are very important. Seek the advice of a personal trainer so that you're safe, and you have effective exercise.

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How to Do Back Exercises Using Free Weights

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