[nindzha]

Does anybody have any idea how can I train back muscles, without a machine or a pole to lift. I only have weights small one and the big one (bench).
Thanks

[X-stream87]

Probably the best exercises you could do would be the bent-over row which is where you take the bar put weight on it and then bend over as if your picking something up then with your knees slightly bent and your back still rounded start pulling your arms back as if your sitting at a regular row machine. Hard to explain check out bodybuilding.com and go to exercises and it will give a good demo there.

[lovelesspa]

Strength training your back muscles will also add muscle mass to your upper body, if your working with heavy weights not more then 2-3 days a week, for back only, work out 1-2 days a weeks > The best for back workouts are, rowing motion, lat pulldowns, dumbbell row, back extensions, reverse flies, if your not sure how to do these go online there are a lot of sites that you can see exact routines, But remember to vary you routine ever month.

[nindzha]

Thank you both.