Back Exercises: Improve Strength & Flexibility With These 10 Back Moves

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Back Exercises to Improve Strength and Flexibility

If you’re looking for ways to improve your back strength and flexibility, then you need look no further! We have the ultimate go-to guide of some of the best Simple Back Exercises to help improve your strength and flexibility.

By adding these back exercises to your fitness routine, you can not only help improve your strength, but also your overall health.

10 Back Exercises for Strength and Flexibility

1. Dumbbell Row – Stand side-on to the bench with a dumbbell in one hand. Hinge forward from the hips, or pull your elbows back while straightening your arms until the weight is touching your side. Hold, then lower back to the starting position.

2. Floor Bridge – Lie on your back with your feet flat on the floor and knees bent. Lift your hips off the ground, forming a straight line between your knees, hips and shoulders. Hold the bridge for 2-3 seconds, then lower back down.

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3. Press-Ups – Get into the press-up position. Bend your elbows to lower your chest towards the floor, then press away from it. Focus on keeping your back and abdominals braced and squeezing your shoulder blades together as you press up.

4. Dead Lift – Stand tall with your feet slightly wider than hip-width apart. Hold a barbell in front of your legs with your palms facing down. Keeping your back flat, bend your knees and reach down to grab the barbell. Use your legs to lift it up as you keep your back in a neutral position.

5. Back Extension – Lie face down with your feet tucked underneath and hands clasped in front of your chest. Keeping your back flat and abdominals tense, gently lift your chest away from the floor using your back muscles. Hold the tension, then lower your chest back down.

6. Bent Over Row – Stand with your feet hip-width apart. Hinge your hips and bend your knees. When your torso is almost parallel to the ground, take hold of the dumbbells. With your elbows close to your body, pull the dumbbells up to your sides, until they touch the sides of your torso. Lower the dumbbells slowly.

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7. Superman – Lie face down on the ground with your arms extended in front of you and legs straightened. Simultaneously, lift your arms and legs off the floor, bracing your abdominals. Hold for 5 to 10 seconds, then slowly lower back to the starting position.

8. Reverse Crunch – Lie on your back with your knees bent and feet flat on the floor. Keeping your arms by your sides, press your lower back into the floor. Exhale, contract your core musculature, then bring your knees to your chest. Hold for a couple of seconds before slowly returning to the starting position.

9. Mountain Climber – Begin in a press-up position. Bring your right knee in towards your chest, then step it back. Alternate with bringing your left knee to your chest. Keep your back flat and abdominals tensed.

10. Plank – Assume the press-up position with your arms straight, then rest your weight on your forearms. Keep your back straight and abdominals tensed as you hold this position.

Things to Bear in Mind When Performing Back Exercises

When it comes to performing back exercises, it’s always important to ensure that your technique is correct, and that you are mindful of your physical limits.

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It’s also a good idea to warm up properly before starting, and where possible, consult a qualified instructor to ensure you are getting the maximum benefit from your exercises.

Taking these additional precautions could help prevent any injuries that can occur as a result of incorrect form, as well as give you the peace of mind of knowing you are doing the exercises correctly.

Remember, when performing any type of exercise it’s important to monitor your body’s signs and signals to ensure you are not overdoing it.


The 10 back exercises mentioned in this article are a great way to focus on improving your strength and flexibility.

A good balance of strength and flexibility is necessary for a healthy back and a healthy body. So why not add some of these exercises to your current workout, or even start a new program with these exercises at its core.

Nothing should stop you from achieving your personal fitness goals – just remember to always listen to your body and stay safe.

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