5 Free Weight Workouts for Stronger Back Muscles

Building a stronger and healthier body is beneficial when it comes to your daily routine. After all, if you have a strong body, accomplishing tasks, such as carrying groceries or moving furniture, can be done faster and more efficiently.

Therefore, it is vital to understand the impotence of weight training and why it is the key to achieving your ideal body shape. Aside from strengthening your upper and lower muscles, it is also essential to work on your back muscles as they also contribute towards finishing your daily tasks.

In this article, discover the benefits of improving your back muscles via free weight training. Additionally, you’ll also learn 5 free weight exercises you can incorporate into your workout routine.

Why Strong Back Muscles are Essential

In this day and age, people are spending more time sitting in their chairs in front of their computers and phones– making it even more important for you to develop and strengthen your body. Much like your upper and lower muscles, your back plays a crucial role in your overall physical performance. It is responsible for supporting your neck and shoulder movements, helping you breathe easier, and maintaining your spine and posture.

According to Eric Botsford, a personal trainer certified by the National Strength and Conditioning Association, having strong back muscles means you can stand, walk, bend over, and do essentially all human actions without difficulty.

How Does Weight Training Benefit You?

Neal Pire, an ACSM-certified exercise physiologist, says that weight training, also known as strength or resistance training, revolves around the idea of applying a load and overloading your muscles, encouraging them to adapt and get stronger. Aside from strengthening your back muscles, it can also protect bone health and muscle mass, burn calories, help with chronic disease prevention, and improve overall mood.

What is the Difference Between Free Weights & Machines?

Weight training comes in two forms: free weights and machines. Of course, you might be wondering what are their advantages and disadvantages. Basically, free weights allow you to use more muscles and are great for home workouts. On the other hand, weight machines are wonderful tools for beginners, especially if you haven’t mastered the proper form of your exercise routine.

5 Free Weight Training Exercises to Develop Back Muscles

Deadlifts

Steps

1. Position yourself with your feet shoulder-width apart and the barbell resting on the floor in front of you.
2. Reach down and grasp the barbell with your hands located just outside your legs. You can use either an overhand or mixed grip (one hand overhand, one hand underhand).
3. Remember to keep your back straight and lift the barbell from the ground by pushing through your heels and thrusting your hips forward.
4. After reaching your mid-thighs, hold the barbell for a moment and then lower it back down to the ground slowly.
5. Repeat the previous steps.

Benefits

1. This exercise increases strength and muscle mass in the lower back, glutes, and hamstrings.
2. It increases grip strength.
3. It improves posture and core stability.
4. It boosts overall athletic performance.

Tips

1. Start with lighter weights and gradually work your way up as you become more comfortable with the exercise.
2. Keep your back straight and your shoulders pulled back throughout the movement to avoid rounding or hunching.
3. Engage your core muscles by bracing your abs and squeezing your glutes.
4. Avoid lifting with your arms or rounding your back, as this can put unnecessary strain on your spine.
5. Consider working with a trainer or coach to ensure proper form and technique.

Reverse Fly

Steps

1. Begin by standing with your feet hip-width apart and a slight bend in your knees.
2. Hold a pair of dumbbells with an overhand grip and extend your arms straight in front of your body.
3. Keeping your arms straight, lift the dumbbells out to your sides, squeezing your shoulder blades together as you do so.
4. Hold for a moment at the top of the movement before slowly lowering the dumbbells back down to the starting position.
5. Repeat the previous steps.

Benefits

1. This exercise strengthens the rhomboids, trapezius, and rear deltoid muscles.
2. It improves shoulder stability.
3. It improves posture.
4. It improves endurance in the upper body muscles.

Tips

1. Keep your back straight and avoid arching or rounding your spine during the exercise.
2. Use a slow, controlled movement to lift and lower the dumbbells.
3. If you are new to the exercise, start with lighter weights and gradually increase the weight as you become more comfortable with the movement.
4. Inhale as you lower the weights and exhale as you raise them, focusing on maintaining a steady breathing pattern throughout the exercise.
5. Avoid letting the weights go too far back behind your body, as this can put a strain on your shoulders and lead to injury.

Bent-Over Rows

(Image Source: myUpchar)

Steps

1. To get started, stand with your feet at shoulder-width and hold a barbell or dumbbells in front of your thighs, with your palms facing your body.
2. Hinge forward at the hips, keeping your back flat and your chest lifted.
3. Bring the weight towards the ground while keeping your elbows close to your body and your shoulders down and pulled back.
4. Lift the weight up to your lower chest.
5. Lower the weight back down to the starting position.
6. Repeat the previous steps.

Benefits

1. The exercise Improves balance and coordination.
2. It increases calorie burn.
3. It iImproves grip strength and posture.
4. It enhances athletic performance.

Tips

1. Keep your back flat and your chest lifted throughout the movement, avoiding hunching or rounding your spine.
2. Engage your core by bracing your abs and squeezing your glutes.
3. Use a weight that is challenging but allows you to maintain proper form throughout the movement.
4. Keep your elbows close to your body throughout the movement, avoiding flaring them out to the sides.
5. Focus on controlled movements, avoiding swinging or jerking your body to complete the movement.

T-Bar Rows

(Image Source: The Optimal You)

Steps

1. Stand with your feet spread shoulder-width apart and your knees slightly bent.
2. Place a barbell into a T-bar row machine.
3. Bend forward and take hold of the bar with both hands, keeping your palms facing down and your hands shoulder-width apart.
4. Lift the bar off the ground and hold it in front of your thighs.
5. Pull the bar up towards your chest, keeping your elbows close to your body and your shoulders down and back.
6. Lower the bar back down to the starting position.
7. Repeat the previous steps.

Benefits

1. It improves back strength and  posture.
2. This exercise improves grip strength.
3. It reduces risk of injury.

Tips

1. Keep your back flat and your chest lifted throughout the movement, avoiding hunching or rounding your spine.
2. Engage your core by bracing your abs and squeezing your glutes.
3. Use a weight that is challenging but allows you to maintain proper form throughout the movement.
4. Ensure that you keep your elbows close to your body and refrain from flaring them out to the side.
5. Focus on controlled movements, avoiding swinging or jerking your body to complete the movement.
6. Vary your grip width and hand placement to target different areas of the back and arms.

Barbell Shrugs

(Image Source: Coach)

Steps

1. Stand with your feet spread shoulder-width apart and knees slightly bent.
2. Grab the barbell with an overhand grip, ensuring your hands are slightly wider than your shoulders.
3. Raise the barbell up towards your chest while keeping your elbows close to your body and your shoulders down and back.
4. Briefly hold the barbell once it reaches your chest, then slowly lower it back down to the starting position.
5. Repeat the previous steps.

Benefits

1. This exercise increases shoulder and upper back strength.
2. It improves posture and grip strength.
3. It reduces risk of injury.
4. It helps burn more calories. 

Tips

1. Keep your shoulders down and back throughout the movement, avoiding hunching or rounding your shoulders.
2. Engage your core by bracing your abs and squeezing your glutes.
3. Use a weight that is challenging but allows you to maintain proper form throughout the movement.
4. Make sure to keep your movements controlled and avoid any jerking or swinging of your body to properly execute the exercise.
5. Vary your grip width and hand placement to target different areas of the shoulders and upper back.

Takeaway

Aside from your upper and lower muscles, your body also has back muscles. Developing them through free weights is just as important if you want to easily and efficiently perform your daily activities. By integrating these 5 exercises into your routine, you can start improving your back and work towards a stronger and better you.