Back Exercises with Free Weights

I am sure you must have spent hours at a gym to lose that back fat. But stubborn as it is, you get tired with working on those heavy and huge machines, but there is no effect. That is when you decide to work out at home itself. But all machines cannot be bought at home, this is one excuse that keeps you away from workouts! Did you know that you do not need any big machine to perform back exercises? Yes, it is true. Back exercises with free weights are also possible. These exercises are easy, and even inexpensive. You will need to spend only a few bucks for buying the free weights, that too just once as maintenance and all is not needed in case of free weights. Now, without any further delay, let's take a look at some of the best back workouts for men and women.

Effective Back Exercises

Barbell Bent Over Rows: This is one of the simplest, but most effective upper back exercise with free weights. Stand on a box or raised platform with the loaded barbell. Slightly bend your knees, raise your head up, keep your back straight while bending over only until your upper body is at a height of 45 degrees from the floor. Maintain a grip on the bar, this step is very important. The barbell will be hanging from your arms now, just make sure that your palms are facing upwards. Now slowly pull the bar straight to your chest, by using your back muscles. Tuck in your elbows, maintain your head up and the back straight. Do not ever bounce! After you have lifted the barbell completely, lower it down very slowly, take a deep breath and repeat.

Yoga Ball Exercise: You will need a yoga ball and dumbbells for this back workout at home. Lay on your stomach on the yoga ball, the chest should be centered and the eyes up. Slowly pick the dumbbells and extend your hands. Slightly bend your elbows and then raise the arms to the side, breathe in while raising them and breathe out while lowering them. Repeat this exercise 10 times. If you are a beginner, it might be a bit difficult for you to maintain balance on the yoga ball and exercise at the same time, so take somebody's help. Remember, the hands should be lowered slowly and not with a jerk.

Medicine Ball Twist: This is an easy back fat workout for women. Sit on an exercise mat with the knees slightly bent. Now slowly lean back and lift your feet off the ground, you will be balancing yourself on the buttocks. Keep the legs crossed for support. Hold the medicine ball in front of you, you do not need to straighten your hands, the elbows can be slightly bent. Now slowly twist, from side to side with the help of only your waist and not your shoulders. If you find it very difficult, you can keep your feet on the ground, however lean backward.

Front Raise: This is one of the easiest lower back exercises with free weights. Stand straight with a shoulder-width distance between two feet. Bend your knees slightly. Hold dumbbells in both the hands, keep the hands straight. Now slowly lift both the hands only up to shoulder level. Stand, hold the position for about 10 seconds than lower it, bring them to the original position. Make sure your back is straight throughout the exercise. Repeat this exercise 10 times.

These were some of the best back exercises with free weights for women and men. Do perform these back exercises at home with care, especially if you are a beginner. Do not stress yourself, do only five-ten minute sessions everyday, until you get used to it. Later you can increase the repetitions by one or two at a time.