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Fitness Tips

I’ll Be Back: 6 Game-Changing Back Exercises

Did you know that 80% of adults don’t get enough aerobic or strength-training exercises? 

Unless you swim or do another exercise that works out your back muscles, those may be some of your weaker muscles. 

Try these back exercises in your next workout, and discover how increasing your back strength can revolutionize your entire strength training program.

1. Renegade Row

Renegade row is one of the best back exercises you can do in Las Vegas. 

To do this workout, find a pair of dumbbells that don’t weigh too much. Put yourself in a planking position, and grip the dumbbells with your palms facing up. Your arms should be parallel to one another.

Squeeze your glute and core muscles together and look at the floor ahead of you.

Use your back muscles to bring the dumbbell up to your chest height, and then put it back on the ground. You’ll have to work to make sure that your body is balanced. Make sure you have control of lowering it and raising the weight.  

2. Deadlift

A deadlift is also a great workout for your back. 

Make sure that you stand with your feet apart. They should be no wider than your hips. For your hips, make sure those are bent back. 

Have a barbell resting at your feet, and then bend down with a flat back to pick it up. Extend your hips as you stand up, and then pull the barbell up until you can lock your body. Your shoulders should move back when you do this.

Remember to keep your eyes focused on the ground a few feet in front of you rather than underneath you. 

3. Incline Dumbell Row

For this one, you will need a bench. You should adjust it to have it at a 45-degree angle and then sit on it chest down. 

Grab a dumbbell in each hand. Next, you will row the weights you’re holding on each side. While you’re doing this, make sure your shoulder blades are pulled back so that you are using your back muscles. 

4. Pike-up to Superman

For this exercise, you will be getting into a position like you’re about to do a pushup. Find an exercise ball and place your toes on that instead of the ground.

Next, you are going to bed your hips and then roll the ball towards your torso. After you’ve done that, lift your butt into the air, and then roll the ball backward.

While doing this, you should keep your hands on the floor the entire time. 

5. Towel Cable Row

For this one, find a towel and attach it to a cable pulley. Stand in front of it, and then hold one end of the towel in each hand.

Pull it back toward you, making sure that you squeeze your shoulder blades together. Pull the towel far enough back so that it touches your rib cage. 

6. Swiss Ball Leg Curl

Finally, try the Swiss ball leg curl. For this one, lie on your back and place your heels on a Swiss ball.

Dig your heel into the ball while also lifting your hips off the ground. Once you’ve done that, bend your knees to bring the ball forward. Then roll the ball back. 

Your hips should be off the floor for the workout. 

Incorporate These Back Exercises into Your Workout Today

These back exercises are some of the best ones to do.

Some of these exercises can be difficult, and it can help to find a personal trainer.

If you are looking for private training in Las Vegas, contact us here