The back is often ignored in strength training. Part of the reason is because when you look in the mirror, you can't see it, so why work it? For martial artists, however, back training is essential as it adds greatly to your overall upper body stability. Strict form is vital when training any body part, however, it is especially so with back exercises. You will notice in the following images that the back must be kept straight and the shoulders back. Dropping the shoulders and rounding your back invites injury. Fluid and controlled motions should be used throughout as well. For complete back development, choosing a mix between front-to-back and top-to-bottom exercises should be incorporated.

---

Pull-Ups

An excellent top-to-bottom exercise and, in this author's opinion, is the best back exercise that you can do. Resembles a standard chinup except that you should keep your palms facing away from you and your grip should be slightly wider than shoulder width apart. By doing them this way, you recruit less biceps and target the back , especially the latissimus-dorsi (lats). If they are too difficult at first, have a training partner lift your feet back and up towards your glutes. When performing this exercise, keep your chin up, shoulders back, and bring your upper chest up to the bar.

---

Barbell Rows

An excellent front-to-back exercise which is terrific for overall back development. Start out with your knees bent and your body leaning forward at 45 degrees. Keep your grip at shoulder width, back straight, shoulders back, and concentrate on pulling the bar up to your lower abdomen with your lats. Your arms should only be used as hooks when you are pulling your elbows back. This exercise is typically done with with your palms facing away from you, however, try using a palm-up grip to go for a deeper contraction of your lats.

---

Dumbbell Rows

I usually alternate these with Barbell Rows, however, dumbbell rows allow for a longer range of motion and allows you to isolate each side equally hard. It is important to keep your back straight and not allow your spine to curve forward. Again, use your arms as hooks only and pull the weight up towards your oblique area.

---

Deadlifts

A great exercise to strengthen your lumbars and good for overall back development. This exercise presents a higher risk scale if proper form is not applied. Form must come before choosing heavy weight when doing this exercise. Start out with your back straight, shoulders back, and the barbell just a couple of inches from your shins. Have one hand palm-up and the other palm-down when doing this exercise to allow for greater control of the bar. Keeping your back straight at all times and the bar close to you, stand up straight and draw the shoulders back slightly.

---

Back to Fitness Main Page
Strength Training
Chest
Biceps
Triceps
Legs
Shoulders
Wrist
Neck/Traps