Weight Lifting & Back

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ZombieMom79
ZombieMom79 Posts: 70 Member
in Fitness and Exercise
Hi! I have been lifting weights at home for the past month and a half. I work out 3 evenings a week for 45-50 minutes. I have weight exercises for everywhere BUT my back. Any suggestions? I don't have a weight bench yet.

Thanks!

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  • DvlDwnInGA
    DvlDwnInGA Posts: 368 Member
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    Google back exercises. There are a lot of back exercises you can do that do not require a bench to do them.

    http://www.dumbbell-exercises.com/exercises/back/
  • pyrowill
    pyrowill Posts: 1,163 Member
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    Deadlifts!
  • erickirb
    erickirb Posts: 12,293 Member
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    Rows or pullus/chin ups
  • JoRocka
    JoRocka Posts: 17,525 Member
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    Rows
    Dead lifts
    stiff leg dead lifts
    Romanian Dead lifts
    over head press
    inverted rows- which can be done under a table if you're feeling saucy. (I don't like doing them that way- but it's not impossible)

    and if you don't have a pull up bar- you should probably get one.
  • ZombieMom79
    ZombieMom79 Posts: 70 Member
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    Rows
    Dead lifts
    stiff leg dead lifts
    Romanian Dead lifts
    over head press
    inverted rows- which can be done under a table if you're feeling saucy. (I don't like doing them that way- but it's not impossible)

    and if you don't have a pull up bar- you should probably get one.

    I have been eyeing getting a bar.
  • ZombieMom79
    ZombieMom79 Posts: 70 Member
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    Thanks for the suggestions everyone!
  • ZombieMom79
    ZombieMom79 Posts: 70 Member
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    Google back exercises. There are a lot of back exercises you can do that do not require a bench to do them.

    http://www.dumbbell-exercises.com/exercises/back/

    This is a great site!
  • DvlDwnInGA
    DvlDwnInGA Posts: 368 Member
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    Google back exercises. There are a lot of back exercises you can do that do not require a bench to do them.

    http://www.dumbbell-exercises.com/exercises/back/

    This is a great site!

    Make sure you do some studying before you try these and make sure you start with low weight and that your form is spot on. Injuring you back is not something I would wish on my worst enemy.
  • ZombieMom79
    ZombieMom79 Posts: 70 Member
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    Google back exercises. There are a lot of back exercises you can do that do not require a bench to do them.

    http://www.dumbbell-exercises.com/exercises/back/

    This is a great site!

    Make sure you do some studying before you try these and make sure you start with low weight and that your form is spot on. Injuring you back is not something I would wish on my worst enemy.

    Definitley will keep that in mind. I was looking at all the exercises and picked out a couple that I can do without the aid of a mirror to check my form. Don't have one in my little at home gym.
  • darrensurrey
    darrensurrey Posts: 3,942 Member
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    Yep. Form is so important.

    Bent over dumbbell rows are my favourite, especially when heavy. Hits the abs, bizarrely.
  • civilizedworm
    civilizedworm Posts: 796 Member
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    Definitley will keep that in mind. I was looking at all the exercises and picked out a couple that I can do without the aid of a mirror to check my form. Don't have one in my little at home gym.
    Mirrors aren't that expensive... buy a couple of these and mount them.
    http://www.homedepot.com/p/Glacier-Bay-Suave-49-in-x-13-in-Framed-Door-Mirror-in-White-206230/202300822

    On form and in-between sets I will do the exercise sans weight to active the muscle before loading up again and repping. You can do this without a mirror and in some ways its better, because it will help you feel the contraction better - but I'll do this mostly with rows, or standing rear delt flies, curls, pressing movements, squats etc.

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