Monday, May 6, 2013

My Favorite Back Exercises

Today's Best Body Boot Camp workout included several back exercises, like upright rows and one-arm dumbbell rows. Upper back and shoulder exercises tend to make me nervous, because I injured my neck/upper back doing an overhead press in college. While I'm much stronger (in terms of core and overall musculature)  and safer in my weight lifting now, I tend to choose super light weights for overhead press, lateral raises, and rows.

But I've also really grown to love working my back. For a long time after my injury I avoided all back work, and when I finally saw a sports therapist he told me he was shocked at how much my muscles had atrophied. That's never a good sign. So I sloooooowly eased back into bodyweight exercises and yoga/Pilates moves, eventually working up to light dumbbells. Now I feel much better, and my posture is improving, too!

Here are a few of my favorite back exercises--enjoy!

Upper Back


  • Dumbbell Pullover - Requires far more muscles than it seems but focuses on those lats!

Lower Back (part of your core)

Add your favorite back exercises below!


  1. Oh....I have too many to think! I really do like pullovers on the ball, though. Works so many things. :)

  2. I like so many of these. I'm sure you know that. I don't think I could pick a favorite. Another I really like is dumbbell pullovers.

  3. Im a DUMBBELL ROW woman.

  4. I stopped doing bent-over rows on a bench like that. Nowadays I do them simply in a squat-like bend to get better core engagement and functional strength while I work.

  5. Great! For me to keep my back healthy I have to stretch my hamstrings and hipflexors after exercising!