You can do ab exercises all day [1], but if you want a strong core, you need to work your back [2], too. People confuse core with abs, but in truth your abdominal muscles are just a part of the core picture. Your core starts at your shoulders and ends at your hips, front and back, and all the way around.
If you overwork your abs without building up your back, you have created a muscle imbalance and become more prone to pain [3] and injury. To help you work all of your upper body, try these 10 back exercises. The best part is you can do them at home with nothing more than a pair of hand weights.
Deadlifts
Deadlifts are an excellent way to work on your back [5], hips, and legs with one efficient movement. The key is activating your belly to help keep your back straight the entire range of motion.
- Stand holding a pair of medium-weight dumbbells in each hand, arms at your sides, with your knees slightly bent.
- Keeping your arms straight and knees slightly bent, slowly hinge forward from your hip joint, and lower the weights as far as possible keeping your back straight and belly engaged.
- Squeeze your glutes to slowly pull yourself up, tracking the weights along your leg line. Be sure not to use your back or round your spine.
- Do three sets of 12 reps.
Upright Rows
Upright rows work your trapezius, triceps, and shoulders [7]. Engageing your belly will protect your lower back and prevent your spine from rounding.
- Stand with your feet hip-distance apart, shoulders over hips, with a dumbbell in each hand, palms facing inward.
- Roll your shoulders back and down so that your shoulder blades stay flush during the movement.
- Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides.
- Slowly lower them to the starting position. This counts as one rep.
- Complete two to three sets of 10 to 12 reps.
Bent-Over Rows
Bent-over rows recruit several muscle groups [8] including chest, triceps, and upper and mid-back. The key to this movement is a flat back and a slow controlled movement forward and backward.
- Lean forward, bend at the knees and push your hips back until you have a flat back with most of the weight between the balls of your feet and your heels.
- Straighten your arms in front of you towards the floor.
- Pull the dumbbells straight back to your chest, keeping your elbows tight to the chest wall, and finishing with your shoulder blades coming together in the back.
- Avoid arching your back by engageing your abs and slightly tucking your tailbone down.
- Return the weights back to the starting position to complete one rep.
- Complete two to three sets of 10 to 12 reps
High Planks
High planks are the mother of all strength building moves [10]. They require all muscular elements of the body to fire in order to hold a perfect form. The key to this move is arching up through your shoulder blades as you press down into your hands.
- Begin in tabletop position.
- Keep your palms planted, fingers spread wide, and lift off your knees to balance on your toes with your feet hip-width.
- Shift your weight forward so that your shoulders are directly above your hands.
- Tighten your belly and lower your hips by squeezing your glutes, bringing your back into a long straight line from the top of your head to your heels.
- Hold for 30-60 seconds.
Side Planks
Side planks are a huge ask for your shoulders, back, and obliques [11]. Beginning with a bent elbow and building up endurance is the best way to get into the fully extended arm version. As long as you keep your underside in a long straight line, you'll get the benefit of this move.
- Lay on your right side and prop yourself up on your right elbow.
- Make sure your elbow is directly underneath your shoulder.
- Stack your left foot on top of your right foot and lift your hips off the ground until you are in a long straight line.
- Keep your right glute and your right side engaged to keep your hips lifted.
- Hold for 30-60 seconds, then repeat on the other side.
Push-Ups
The only way to get better at push-ups is to do push-ups. Building your chest, arms, and back in a dynamic manner makes this one of the most important exercises to master [13].
- Begin in tabletop position.
- Take your hands out in line with your chest (below the shoulder line) and set them down about the width of your mat.
- Press into your hands and press up to full extension of your arms.
- Come up to your toes (or stay on your knees with your glutes engaged to maintain a straight back).
- Lower towards the ground until your elbows hit 90 degrees or lower.
- Straighten your arms and repeat for two sets of 10-15 repetitions.
Bird Dogs
Bird dogs are perfect when you want less intensity than a push-up [14], but more flexion in your spine. This move engages your back in a fluid way, and helps build its ability to move and support activity in the upper and lower extremities.
- Begin in tabletop position with your hands directly under your shoulders and your knees directly under your hips.
- Reach your right arm forward and left leg back, keeping your hips level.
- Engage your abs to prevent your belly dropping towards the floor.
- Push through your left heel to engage the muscles in the back of the leg, glutes, and low back.
- Return to the starting position, placing your hand and knee on the floor.
- Repeat on the other side to complete one rep.
- Do 10-12 reps each side.
Locust
Locust pose can be a lot if your low back is not accustomed to the work. Try the move with your feet grounded until you build endurance, and then lift your feet gently when you feel ready. When your back is strong enough, try extending your arms out in front of you for a big challenge.
- Lie down on a mat on your belly, with your thighs pressed together.
- Place your arms by your sides so your palms are facing up.
- As you inhale, lift your legs, head, and upper body off the floor.
- Your hands can remain on the floor for support.
- Extend the crown of your head away from your toes, gazing up with soft eyes, lengthening as much as you can through your spine.
- Stay for five breaths, and then release back to the mat.
Bridges
Bridges build back, leg, glute, and hip strength [15]. The key to this move is controlling the knees. Keep them directly above your ankles without allowing them to fall inward or outward.
- Begin lying flat on your knees bent, arms along the sides of your body, palms facing down.
- You should be able to touch your heels with your fingertips.
- Press into your feet and lift your hips up, squeezing your glutes at the top, pressing your chest out.
- Keep your palms on the mat or clasp your hands together underneath your back, extending through your arms.
- Hold for 30 seconds and slowly lower to the ground.
- Repeat 3-5 times.
Single-Leg Bridges
Single-leg bridges are the next level up from the glute bridge. >They require more stability in the hips, glute engagement, and lower back endurance [16] to keep the hips level and the single leg elevated.
- Lie on your back, knees bent, arms straight alongside your body.
- Straighten your right leg as you press into your left heel, lifting your hips and leg up into a straight line from your shoulders to your heel.
- Engage your glutes and try to keep your hips level for 15 seconds.
- Lower your hips and leg to the ground and repeat on the left side.
- Do three sets with each leg, gradually adding time in increments of 5 seconds until you can hold for 30 seconds each side.