The back is one of the biggest parts of a person’s body and it can be very susceptible to different strains. That is the reason why people start to experience a backache, muscle pain, stiffness, and disease. In order to ease the load on your spine, you need to exercise your back. If you train your back regularly you will notice better health and a better mood.
If you are planning to start back training you should visit your doctor and get qualified advice to find out if it is safe for your spine or not. Keep in mind that you should stretch your body every time you start your workout routine. You are solely responsible for the health of your back and other body parts.
Some great workouts you can use to improve endurance and strength do not require a costly gym membership or expensive equipment. These exercises have many benefits as they provide really good results with a very short training duration making these types of workout routines ideal for busy people. In this article, we will show you how to make create an excellent training programme by using just a bench and a small amount of room. This workout can be performed anywhere including in your own house, your office, hotel room or at a gym. All the equipment you need to have is a bench or a chair.
We have assembled our list of the top seven back exercises using a bench that can strengthen your spine and build back muscles. If you are planning to start your workout routine then it is your time to work hard. Are you ready to sweat?
1. Bench Tricep Dips
- Sit on a chair with your hands either next to your hips or slightly under the hips.
- Lift up onto your hands and bring your hips forward.
- Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
- Push back up but don’t lock your elbows and repeat.
2. Dumbbell Incline Bench Rows
- Lean forward into an incline bench.
- Using a neutral grip, hold a dumbbell in each hand so your palms are facing in.
- Your arms should be fully extended and hanging straight down.
- This is the start position.
- Pull your shoulder blades back and flex your elbows to pull the dumbbells up to your sides.
- Hold and squeeze your shoulder and back muscles.
- Return to the start position in a slow, controlled movement. Repeat.
3. Dumbbell Step-Ups
- Place a bench in front of you. Hold a pair of dumbbells and stand to face the bench.
- Brace your core and keep your gaze straight ahead.
- Bring your right knee up and step up on to the bench.
- Placing all of the efforts in your right leg, bring your body up into a standing position on the bench.
- Slowly lower yourself to the starting position and switch legs.
4. Flat Bench Dumbbell Flyes
- Holding a pair of dumbbells, sit on a flat bench and slowly lower yourself back.
- Keep a tight core as you push the dumbbells above your chest.
- The dumbbells will be facing one another and held together.
- With a slight bend in the elbow, open up your chest and slowly lower the dumbbells to the sides.
- When the dumbbells are parallel with the ground, pause, and return to the starting position.
5. Lying Dumbbell Tricep Extensions
- Lie flat on your back on a bench and position your feet flat on the floor on either side of the bench.
- With a dumbbell in each hand, extend your arms over the head until fully extended.
- Your palms should face one another and your hands should be close together.
- Bend the elbows and lower the weights to either side of your head.
- Extend your arms to return to the starting position.
6. One Arm Dumbbell Bench Rows
- Place a dumbbell on each side of a flat bench. Place your right knee on the end of the bench.
- Bend your torso from the waist until your upper body is parallel to the floor while placing your right hand on the bench in front of you for support.
- With your left hand, pick up the dumbbell with an overhand grip.
- The palm of your hand should be facing into you. Keep your lower back straight. This is the start position.
- Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side.
- Exhale as you do so. At the top of the movement, hold for a count of one and squeeze your back muscles.
- Return to the start position inhaling as you do so.
- Repeat. Complete all repetitions for one side before switching sides.
7. Dumbbell Shoulder Press
- Sit up straight and keep your core tight as you lift the dumbbells up to shoulder height.
- The dumbbells should be horizontal and your palms should be facing forward.
- Slowly push the dumbbells overhead without locking out your elbow.
- Pause and return to the starting position.
