Many people dont exercise their backs , you cant see your back in the mirror ,so you think “whats the point” . However strenthening ones back is very important. A strong back will;

  • improve your physique
  • correct your posture
  • prevent injury when doing other workouts



How it is done;

  1. Stand in front of a loaded barbell.
  2. While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium (shoulder width) overhand grip. This will be the starting position of the exercise.
  3. While holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position as you breathe out. In the upright position, stick your chest out and contract the back by bringing the shoulder blades back.
  4. Go back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist while keeping the back straight. When the weights on the bar touch the floor you are back at the starting position and ready to perform another repetition


  • This is not an exercise to be taken lightly. If you have back issues, substitute it for a rowing motion instead.
  • If you have a healthy back, ensure perfect form and never round the back as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more.

Variations: Dumbbells can be used instead of barbell.


  1. Grab the pull-up bar with the palms facing forward
  2. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
  3. Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement.
  4. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
  5. Repeat this motion for the prescribed amount of repetitions.

Precaution:  Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.

Have someone to help you if it is too hard for you


How it is done;

  • Holding a barbell with the palms facing down, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor.
  • Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.


  1. Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
  2. Then inhale and slowly lower the barbell back to the starting position.
  3. Repeat for the recommended amount of repetitions.

Precaution: This exercise is not recommended for people with back problems.





  1. Bafikala, things that makes sense u dont comment unless its politics take tym to read this stuff above, do some exerci. No wonder u collapse one by one to turn the that roundabot on the highcot into a Leopards Hill..,,,,

  2. I have a better answer to all this exercising – please don’t over-eat!!  How come success means more T-bones and beers to Zambians?  If Bill Gates was Zambian he would not be able to walk!!  He would be so FAT!!  It is like we have some code which says that the fatter somebody is, the richer he is!  Look at that fool GBM who carries his money around his waist!  Instead you should work very hard and do every thing else in moderation for a longer healthier life.  That is what the upper classes have found out in the Western World.  PLEASE STOP OVER-EATING; JUST EAT ENOUGH TO SURVIVE.

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