Back Strengthening Exercises

The single-arm bent-over row on a stability ball focuses on each side of the back separately. Add this super back strengthening move to your workout.

Step 1

Assume start position as shown by sitting on stability ball and holding your dumbbells on the outside of your calves.

Step 2

Slowly lift one dumbbell by bending your elbow up toward ceiling. Squeeze your shoulder blade toward your spine.

Step 3

Repeat with other arm.

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There are a variety of ways to do a single arm row. In this variation of the back strengthening exercise, one hand is placed on a stability ball.

Step 1

Assume start position as shown by placing your right hand on stability ball, right leg forward. Make sure to keep your back straight.

Step 2

Bend elbow up toward ceiling and squeeze your shoulder blade toward your spine.

Step 3

Repeat with left arm (make sure to switch your legs as well).

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Get a strong, lean back by doing a single arm row with a resistance tube. This back strengthening exercise works each side of the back equally with the same number of repetitions on both the right and left sides.

Step 1

Assume start position as shown by placing resistance tube firmly under your left foot. Make sure to keep your back straight and bring your right leg behind you.

Step 2

Hold handle with left hand and bend elbow up toward ceiling by squeezing your shoulder blade toward your spine.

Step 3

Repeat with right arm (make sure to switch your legs as well).

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When doing the seated row with a resistance tube, it's important to sit up straight -- to get the most benefit from this back strengthening move and to avoid injuring your back.

Step 1

Assume start position as shown by sitting on floor and wrapping tube around feet. Make sure to sit up as straight as possible.

Step 2

Bend at elbows and pull band toward body.

Step 3

Squeeze shoulder blades.

Step 4

Return to start position.

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This variation of the reverse fly uses a resistance tube, so you can do this back strengthening exercise almost anywhere. For best results, do several repetitions.

Step 1

Assume start position as shown by wrapping ends of tube around hands.

Step 2

Keeping arms straight, stretch tube out by pulling arms out to sides.

Step 3

Squeeze shoulder blades.

Step 4

Return to start position.

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Good form is critical when doing a back pulldown with a resistance tube. Follow the directions and mimic the photos below -- which show both front and back views -- to properly execute this back strengthening exercise.

Step 1

Assume start position as shown by wrapping tube around wrists and holding arms above head.

Step 2

Keeping arms straight, stretch tube out and pull down towards shoulders.

Step 3

Return to start position.

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Another excellent back strengthening exercise is the bent-knee plank with row. For this move, all you need is a pair of dumbbells.

Step 1

Assume start position as shown by holding dumbbells, and supporting body on knees.

Step 2

Lift right elbow up toward ceiling, squeezing shoulder blade toward your spine.

Step 3

Return to start position.

Step 4

Repeat with left arm.

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Here's another effective back strengthening exercise: the bent-over row with a body bar. You can buy a body bar at most sporting goods or fitness stores. Keep your back straight throughout this move to get the best results.

Step 1

Assume start position as shown by bending right knee, keep left leg straight.

Step 2

Hold one end of bar, keep other end on floor.

Step 3

Pull bar up toward shoulders by lifting elbow up toward ceiling.

Step 4

Make sure to keep your back straight.

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You'll need both a medicine ball and a stability ball for this variation of the pullover. Do this back strengthening exercise regularly to get the strong, defined back of your dreams.

Step 1

Assume starting position as shown by lying on stability ball with your upper back, neck, and head fully supported.

Step 2

Keep abs contracted, and lift lower body to form a flat surface with your torso.

Step 3

Stretch medicine ball behind head as far as you comfortably can.

Step 4

Return to start position.

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ABOUT THE AUTHOR:

Lottie Olson is a nationally certified personal trainer with 10 years of experience in fitness and personal training. She graduated from the University of Wisconsin in Oshkosh with a B.S. in Exercise Science and Fitness Management.