Back Exercises

jbirtch1995

Hello! I'm looking to work my back. Any weight training or stretch advice would be greatly appreciated! There aren't many machines at my gym for back muscles.

briscogun

Are you trying to strengthen/build muscle? Lower back? Upper back?

For stretching, I do a lot of leg stretches, especially my hamstrings, and my glutes. I have lower back issues from time to time and by keeping my hammies and glutes stretched out it keeps my lower back in good shape!

As far as gym exercises, I remember there was a back-extension bench that could be adjusted to say like a 45 degree angle, you would lie down with your heels hooked under a bar at the bottom, your torso would hang over the top of the bench, I would cross my arms and bend forward, then lift my torso back up and straighten out. I even used small weights at one point. Now with my back, I just do normal core work (planks and the like) as well as Superman's and floor work.

giantrobot_powerlifting

jbirtch1995 wrote: »

Hello! I'm looking to work my back. Any weight training or stretch advice would be greatly appreciated! There aren't many machines at my gym for back muscles.

Forget the machines.

Deadlift (sumo or conventional), snatch deadlifts, barbell rows (standard, Pendlay, Yates), pull ups, chin ups, inverted rows, hinge rows, handstand pushups, landmines, one arm bb rows, seal rows, Meadow's Rows, Kroc's... rows rows rows rows pull ups pull ups pull ups pull ups

lemmie177

Agree with the above. Pullups, rows, deadlifts are staples. Back extensions (hyperextensions) work too. I don't know much about machines, but lat pulldown and cable rows are likely your available options.

My favorite way to stretch is to just hang from the pullup bar. Feels great! One-armed makes it even better, but really challenges grip strength.

WilsonFilson

Deadlifts and pullups. Should be plenty to get you really going.

rileyes

Rotations, rows, pulls... Work on your glutes if it is your lower back.