The Exercises: Strengthen Your Back Now

Barbell Shrug: This exercise targets the upper back and in particular the trapezius muscle. For this you need a space and a barbell with a relatively heavy weight which is comfortable to lift 8-10 reps. Stand with feet shoulder width apart and hold the barbell at arms length resting it against your body with palms facing towards you. Ideally the grip should be just a little wider than shoulder width apart. When ready, slowly raise your shoulders up as far as they will go (shrugging) and hold the contraction for a second. Then slowly lower back to the start position. Make sure to breathe out on the way up and in on the way down. You can rotate the shoulders as you raise to make it a bit harder or even with the bar behind your back.

Upright Row: Another exercise that focuses on the upper back and the trapezius and rhomboids. Again you need a space and a barbell - but this can be done with dumbells. Stand with feet shoulder width apart and the barbell resting at arms length and palms towards you and a narrow grip, about a hand width apart. As you breathe out slowly pull the bar up until your hands are almost touching your chin and your elbows are pointing outwards. Hold, and then lower to start position.

Bent Over Row: Hold a barbell with palms facing towards you, bend your knees and lower the torso forward from the waist and keep the back straight. It needs to be almost parallel with the floor, allow the barbell to hang directly in front of you with arms outstretched. When you are ready pull the bar up into your body keeping the back straight and aiming to bring the bar into your belly button. Hold and then gradually lower to start position.

Bent Over Long Bar Row: This is a variation which is similar to the barbell bent over row but alters the recruitment of the lats. Stand in the same position as the bent over row but instead of holding a barbell lay a long bar with a weight on one end between your legs. Grip the bar with two hands in front of you and pull the bar towards your body allowing it to pivot from the other end on the floor. Hold when you have the bar fully lifted and then lower to start.

Deadlift: A great lower body exercise which actually helps work the hamstrings as well but should be primarily hitting the lower back if completed correctly. Stand  with feet shoulder width apart and have a barbell on the floor in front of you. Place your feet under the bar so it runs across in line with your laces or the middle of your foot. Place your hands on the bar gripping at about shoulder width. Keeping the legs straight and your back as straight as possible use the back to pull the bar from the floor until standing up right. Hold and then lower but don't put the bar down. This is a tricky manoeuvre and make sure to use your legs and lower back in a controlled fashion rather than forcing and pulling a muscle.

See Also: Mechanical Drop Sets - How To Train On The Go

Hyper Extensions: Complete these exercises using no weight to start with and then when you get the technique perfected you can start to use a bench and weight. Lay on the floor with your face down and place your fingertips touching your ears and your elbows pointing out to the side. Keeping your toes touching the floor slowly raise your head and chest off the floor as far as you can, hold and then slowly lower. Remember flexibility is an issue here so don't push yourself further than is comfortable. Look to complete a higher number of reps on this exercise as this will be tone and endurance in the lower back muscles.