- Change the grip; wide, narrow, alternated
- Change the grip again; towels, thick ropes, two fingers, three fingers, gloves
- Overloaded; dip belt, med ball, sandbag, dumbbell, kettlebell
- Change the movement; side-to-side, slow negatives, holds, explosive
- Implement: barbell, trap bar, dumbbells
- Stances: Conventional, wide
- Range of Motion: Beyond the range (deficit), partial – rack pulls
- Overloaded: Bands, chains, straight weight
3. Seated Rows / Bent Over Rows
4. Back Extensions
5. Face Pulls / External Rotations / Band Pull Aparts / Foam Rolling
The back muscles support so much and also connect to so many areas that if there is injury in the back it very often affects the entire body.
Deadlifts start with the legs bent and you are bent at the waist. Drive with the legs until your legs are straight. Then bend at the waist until you are standing straight. No sudden movements. Don't bend your upper back. If the weight is too low then bend your legs and at the waist more - the back should not be overly arched. You are using the muscles in your lower back to pull yourself into standing straight. Don't rely on your arms to pull the weight so that you can adjust the position of the weight to make standing up straight easy. Nor should you use your upper back to fling the weight backwards to make the exercise easier. This is meant to train the lower back not the upper back. Actually, the upper back will be held stable so you do actually target it as well.
All types of row exercise the back. Rowing is an exercise that builds strength very quickly in the back. If you can change your body position you can hit the muscles from different angles. This is even more beneficial.
Back extension can be done with you lying on an exercise ball. Position yourself so that you are bent at the waist and part of your lower back. Then you raise you body so that you form a line (whole of back and legs lining up).
Face pull is like a row but because you are leaning backwards and pulling the bar or rope at your head level you target your rear deltoid muscles.