1. Deadlifts
Deadlifts are one of the most effective exercises for your back, not only does it work your lower back but it also works your legs and strengthens your core.
To perform this exercise;
You ideally need a barbell to perform this exercise however this can also be performed with dumbbells. Place the barbell on the floor and place some suitable weights on the barbell.
Make sure you are standing directly behind the bar with your feet placed roughly at shoulder width and a good tip is to keep your toes pointing slightly inwards.
The next step is to grip the bar using the easiest grip possible. I usually have one palm facing me and the other palm facing away when griping the bar. You want to make sure your knees are bent, arms are straight and making sure your back is completely straight (back can get injured if the back isn’t straight)
Now you are ready to start performing the exercise. All you need to do is pick up the bar using mostly your legs, hips and lastly your lower back. Lift the bar (keeping your back straight) and stand up straight, hold for half a second and then lower the bar back to the floor (knees bent, arms straight and back straight)
Here is a video of how the deadlift is performed;
2. Barbell rows
The barbell row is a somewhat difficult exercise to perform however it is one of the most effective exercises for back.
To perform this exercise;
You want to be in the same stance as the deadlift;
“Make sure you are standing directly behind the bar with your feet placed roughly at shoulder width and a good tip is to keep your toes pointing slightly inwards.”
You want to grip the bar with both of your palms facing you and place your index fingers on the markers displayed on the barbell.
Make sure you keep your knees slightly bent, arms straight and back straight by extending your hips, this will allow you to use your arms to row the barbell.
You should now pick up the barbell (knees bent, arms straight and hips extended), now pull the bar towards the middle of your stomach. The next step is to return your arms to the extended position and your shoulders are stretched downwards.
3. Single-arm Dumbbell Row
The single arm dumbbell row is a relatively easy one to master, as long as you remember a few important things when performing the technique. If you want to build a big, strong back with that sought after V shape, this exercise is key.
To perform this exercise;
You want to be in a similar stance as the barbell row, but this time with one arm leaning on a bench (or something similar). Another stance you can use is by having your knee as well as your arm on a bench, this is personally my favourite way.
Grab a dumbell of a suitable size and get into position, start at the bottom with your back and arm pointing downward so you can feel the weight pulling down on your arm.
Make sure your back is straight (push your backside up if you have to and try and keep your shoulders back).With a controlled and relatively slow movement, bring the dumbbell up to your chest (the weight staying parallel to the floor) and pause for half a second at the top.
Then lower back down until you reach the starting position once more. Once you have completed a set on this side, move to the other side and repeat.
Here is a video of how the bent over row is performed;
4. Shrugs
I know what you are thinking, “isn’t that a shoulder exercise?”. Yes, to a point – but like more and more people these days, I prefer working my traps as part of my back routine. I have noticed some good results this way too.
Whether you use dumbbells or a barbell, shrugs are pretty easy to perform well, but also produce some impressive results fairly quickly in most cases.
To perform this exercise;
Grab some dumbells of a suitable size/weight and stand with them hanging by your side.
With a slow, controlled movement, use your shoulders to lift the weight upwards, in a piston like movement. You should try and pinch your shoulder blades together at the very top of the shrugging movement and pause for a second.
Then slowly lower the weight back down, relaxing your shoulders before repeating.
It is very important to make sure you do not use your arms to lift the weight and keep your elbows straight. Doing this not only makes your shrugs less effective, but runs the risk of injuring your arm muscles.
Here is a video of how shrugs are performed;
