Extreme Back Exercises - Pull ups and other back exercises

When people think of working out, back exercises are usually the one's they think about the least. Your back is essential to providing proper balance and alignment to your chest and abs.

If you have ripped abs and strong chest muscles, it won't matter if your back muscles are not developed. Your muscles work in complimentary pairs. If you want to build your triceps you build you biceps as well. You want to build your chest and abs, you better be doing back exercises to develop your back.

Not working out a complimentary muscle group can cause you to be more prone to injury. Muscles pull easier and you are more suseptable to sprains. So let's get working on our back so this does not happen to you.

Below I have listed some great back exercises to help you balance your body. Pick 6-8 exercises and do them twice. Do as many reps as you can for chin-ups and pull-ups.

Find complimentary chest exercises here

Pull Ups

Close Grip Pull-Ups

With your hands facing away from you, place them about shoulder width apart. Pull your chin up over the bar.

Wide Grip Pull-Ups

Same as close grip, just widen your grip beyond your shoulders.

Chin-Ups

With palms facing in, place your hands shoulder with apart and pull your chin up over the bar.

Towel Pull-Ups

Loop a towel over your pull-up bar. Grab it with one hand and then do a pull-up. Switch hands after every 2-3 pull-ups.

Corn Cob Pull-Ups

These are some tough pull-ups. You may want to develop some strength doing regular pull-ups and chin-ups before attempting these.

Place you hands a little wider than shoulder width. Pull up, then shift your body to the left, then to the right. Come back to center and pull forward. Then go back down.

For Beginners: You may not be able to do a pull-up or Chin-Up. No problem, neither could I when I started. Use the back of a chair to help you adjust the amount of weight you are lifting. The futher away the chair the harder the pull-up.

You can also use resistance bands to mimic Pull Up moves. Just hook them onto something your height or higher (preferred). Sit or kneel and pull the bands in the same motions.

Bent Dumbbell Lifts

With a dumbbells in both of your hands, lean forward and straighten your back. Lower your hands to the ground and lift the weights up. Only your arms should move on this exercise.

With a dumbbell in hand, get into a lunge with your right leg forward. Place right forearm across your thigh. Pull your dumbbell straight up like your are starting a lawnmower. Switch Sides.

I learnt this move at physical therapy when I injured my back in a car accident. It's an amazing back and core exercise. It's one of my favorite back exercises.

With a pair of dumbbells in your hand get into push up position starting at a 45 degree angle. Staying in push-up position, walk your hands to the opposite 45 degree angle and back. Trying doing 5-10 of these.

Do not let the weights bang on the ground. Try to keep it soft. You should not sound like a giant walking when you do this exerise.

Sit in a chair and lean forward. Lift your arms back. Do not pull your arms to the side or you will be working on your shoulders. Make sure you collapse your shoulder blades together and pull back to work you back muscles.

Lay on the floor with your arms extended in front of you. Lift your arms and legs off the floor arching your back. Hold for a 5 count. Repeat 5 times.

After doing these back exercises, your back should be in it top shape, providing you the support and balance you need.