Back Exercises: Find out which ones are the best

 Back Exercises: Find out which ones are the best

Lena Fisher
Reviewed by Bianca Pichirilli Physical Educator - CREF 144786-G/SP

The back exercises This is because every movement we make involves the back muscles in some way, so strengthening them helps prevent injury and ensures that the body functions in the right way.

With that in mind, here are the best back exercises with dumbbells and mini band. An important tip is to warm up before your workout. Start with 5 to 10 minutes of moderate cardio. Then do a five-minute stretching sequence to prepare your back for exercises targeted.

Read also: Back exercises to do at home

Back exercises: curved rowing

  1. Stand with your feet hip-width apart, holding a dumbbell in each hand, with your arms at your sides.
  2. Next, bend your hips forward, pushing your glutes back and bend your left knee, making sure not to bend your shoulders.
  3. Pull the weights toward your chest, keeping your elbows close to your body. Your elbows should pass through your back as you lift the weight to your chest.
  4. Slowly lower the weights by extending your arms toward the floor. Continue for 45 seconds.
  5. Do 3 sets of 12 repetitions.

Unilateral rowing on bench

  1. Hold a medium weight dumbbell in one hand and stand with your feet hip-width apart. Rest one knee on the bench.
  2. Bend and move your hips back, lowering your torso until it is almost parallel to the floor. Also place your hand on the bench to balance yourself (the same side as the leg that is supported).
  3. Lift the weight by bending the opposite elbow toward the ceiling.
  4. Slowly lower to starting position. Complete 3 sets of 12 repetitions on each side.

Back exercises: plank with lateral arm elevation

  1. Start on a plank with your arms straight, your hands below and in line with your shoulders, and your feet a little wider than hip width.
  2. So, keeping your hips as still as possible, raise one arm to shoulder height.
  3. Return to the center and raise the other arm to shoulder height.
  4. Do 10 repetitions per side.


  1. Lie on your stomach with your arms stretched over your head.
  2. Immediately, lift your upper and lower body off the floor as high as you can.
  3. Pause for 1 second at the top. Return to starting position and complete 3 sets of 12 repetitions.

Back exercise with mini band

  1. Stand with your arms extended. Hold the mini band stretched out in front of you with both hands so that it is parallel to the floor.
  2. Keeping your arms straight, pull the band toward your chest by moving your arms out to the sides. Start this movement from the middle of your back, keeping your spine straight, then slowly return to start.
  3. Complete 2 sets of 15 to 20 repetitions.

Read also: Why you should exercise to relieve stress

Lena Fisher

Lena Fisher is a wellness enthusiast, certified nutritionist, and author of the popular health and well-being blog. With over a decade of experience in the field of nutrition and health coaching, Lena has dedicated her career to helping people achieve their optimal health and live their best life possible. Her passion for wellness has led her to explore various approaches to achieving overall health, including diet, exercise, and mindfulness practices. Lena's blog is a culmination of her years of research, experience, and personal journey towards finding balance and well-being. Her mission is to inspire and empower others to make positive changes in their lives and embrace a healthy lifestyle. When she's not writing or coaching clients, you can find Lena practicing yoga, hiking the trails, or experimenting with new healthy recipes in the kitchen.