5. Reverse grip bent-over rows
Reverse grip bent-over rows work out your middle back. You will need a barbell for this exercise.
Initial position: Stand straight, with a slight bend in your knees, bend at your waist, and bring your torso forward. Your back should be straight and your head should be kept up. Hold the barbell right in front of you and keep your arms perpendicular to the floor.
What to do:
- Keep the torso motionless, breathe out, and lift the barbell. Your elbows should be kept close to your body.
- After you bring the barbell up, squeeze your back muscles, and hold this position for a couple of seconds.
- Then very carefully bring the barbell down to your initial position.
- Repeat 10 times.
Warning: People with back problems should not perform this exercise.
Tip: You can use dumbbells instead of a barbell to perform this exercise.
6. Straight-arm dumbbell pullover
Straight-arm dumbbell pullover is a simple yet effective exercise for your back muscles, chest, arms, and abs. You will need a moderately heavy dumbbell and a flat bench for it.
Initial position: Lay across a flat bench. Your feet should be at shoulder-width and placed apart. Only your upper back should touch the bench.
What to do:
- Get a dumbbell. Put your hands up behind your head.
- Release the weight of the dumbbell and let it go as low as you can while holding it with your hands.
- Make sure you squeeze the muscles at the top of the motion and your wrists should be kept straight.
- Repeat 30-40 times.