Weight and Resistance Training - Back excersizes with free weights...

01-27-2009, 06:30 PM
I am new to weight lifting. I have a couple good excersizes for the bi-ceps, tri-ceps, shoulders and chest...but i don't have a clue what a good, safe excersize with free weights is for the back. I want something that is going to be really effective. When i got down to 134, i still felt like i had a huge, fat back. So, i really want to tone up the back muscles. Anyone know of any good excersizes. And i don't have a weight bench. I have a ball and a step. I have 3 pound weights, 5 pound weights and 10 pound weights (which are really heavy...lol).

Thanks guys for any insite!!!!:dizzy:

01-27-2009, 06:45 PM
One arm row, bent over rows and dead lifts.
Here's a link for various other exercises too:

I think the plank is a great all over exercise that works your total core-abs and back.

Good luck :)

01-28-2009, 11:20 PM
Also, the reverse fly (http://exercise.about.com/b/2004/11/15/exercise-of-the-week-reverse-fly.htm) and back extensions (http://www.dietsite.com/dt/exerciseplanner/StrengthBackExtension.asp).

My trainer also has me do back extensions lying on a matt with no weights. I stretch my arms out over my head and legs out straight, then tighten my back muscles to lift both my arms and legs off the ground at the same time. Hold for a second or two, then release.

01-29-2009, 12:59 PM
Oh those excersizes look perfect. Thanks. I will probably start out with a 3 pound weight because i know my back is probably pretty week. And we don't want to take any chances on hurting that very important muscle, do we now??

01-29-2009, 04:22 PM
I love the bench pullover! You can google it by name and see a demo.