Weight Lifting Back Exercise

By Jason Taingahue
Do you have a weak lower back and want to strengthen it up? Well if you have answered yes to this question then read on and I will explain to you the different types of weight lifting exercises for the back.

First thing that we need to do when taking a look at weight lifting back exercises is be specific in what sort of back we want to develop. If we want to just develop strength then that is one component that we could work on, but if we want to have a back that is big and pushes my arms out to the side, then we would be developing a different program yet again as apposed to the strengthening of the back.

A weight lifting exercise needs to be chosen carefully because the back is used in a lot of movements in general and with in the weight room as well. For instance when we do a bicep curl the back is used as a stabilizer to hold the body upright. This is what we call an isometric contraction, which means no change in length of the muscle when it is contracting.

Let's take a look at some of the weight lifting back exercises and take a look at what they can do. The first weight lifting back exercise that we will take a look at is the chin up. The chin up is probably the most effective back exercise of them all and you do not need any special equipment for this weight lifting back exercise. Well in some cases when you get extremely strong with this weight lifting back exercise, you can tie a weight around your waist and then perform the chin up. To perform this weight lifting back exercise all that you need is a bar at a reasonable height that will let your feet hang in the air so that your hands are the only part of your body that is touching the bar. Now take a grip of the bar with both hands and hang with the legs slightly bent and then pull your body to the bar so that the chin is at head height. On the pull up, make sure that you contract the back muscles. Keep that hold for about 2 seconds and then go back down slowly to the start position and repeat this weight lifting back exercise about 10 times.

Another weight lifting back exercise that we can do is the wide grip pull down and this is done on a machine. We sit in the seat on the machine when performing this weight lifting back exercise and we grip a bar that is just above our head. We take a wide grip on the bar and then we pull the bar down to just below the chin and hold it for 2 seconds and then we release it, so that it goes back to the starting position. We do this weight lifting back exercise about 10 times on each side. And also remember that when performing this weight lifting back exercise, keep the back straight and contract the abdominal muscles so that you are stabilized in your exercise position. This also takes strain off the lower back too.

The last weight lifting back exercise that I am going to explain to you is called the hyper extension. This strengthens the lower back. To do this exercise, all that we do is get on a specially made gadget in the gym, that is so made so that we can grip the back of our feet on some padding and lay with the front of our stomach on a pad in the frontal position. We then grab a weight and hold it close to our chest and bend the body downwards so that there is a little bit of pressure on the lower back. We then return to the starting position and do it again 10 times. This weight lifting back exercise is extremely dangerous, so make sure that you are doing it correctly, other wise ask someone who knows what they are doing.

Well I hope that these weight lifting back exercises give you the back that you want

See Also:
For additional information on weight lifting back exercise, check out this site

Weight lifting for beginners

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