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A strong back is essential for maintaining good posture, preventing injury, and improving overall physical performance. While there are many exercises that can help you strengthen your back muscles, using weight plates can add an extra level of challenge and intensity to your workouts. Here are the top five weight plate exercises for a stronger back:
Shop The Collection: Weight PlatesDeadlifts are a classic strength training exercise that target the muscles in your back, as well as your glutes, hamstrings, and quads. To perform a plate deadlift, start by standing with your feet shoulder-width apart and the weight plate on the ground in front of you. Hinge at the hips and bend your knees to grab the weight plate with an overhand grip. Engage your core and lift the plate off the ground, keeping your back straight and your shoulders back. Stand up straight, squeezing your glutes at the top of the movement. Lower the weight back down to the ground, keeping control throughout the entire range of motion. Start with a moderate weight and aim for 3-4 sets of 8-12 reps.
Plate rows are a great exercise for targeting the muscles in your upper back, including your lats, rhomboids, and lower traps. To perform this exercise, start by standing with your feet hip-width apart and the weight plate in front of you. Hinge at the hips and bend your knees to grab the plate with an overhand grip. Engage your core and lift the plate up to your chest, keeping your elbows close to your body. Lower the weight back down to the starting position, keeping control throughout the entire range of motion. Start with a moderate weight and aim for 3-4 sets of 8-12 reps.
Plate pullovers are a great exercise for targeting the muscles in your upper back, as well as your lats and triceps. To perform this exercise, start by lying on your back on a bench or mat with your feet flat on the ground. Hold the weight plate with both hands, extending your arms straight up above your chest. Engage your core and lower the plate behind your head, keeping your elbows slightly bent. Bring the plate back up to the starting position, keeping control throughout the entire range of motion. Start with a moderate weight and aim for 3-4 sets of 8-12 reps.
Shop The Gear: MAGMA Olympic Cast Iron Weight Plates, from $2.88 CAD
Plate shrugs are a simple but effective exercise for strengthening the muscles in your upper back and shoulders. To perform this exercise, start by standing with your feet shoulder-width apart and the weight plate at your side. Engage your core and lift the plate straight up towards your ears, shrugging your shoulders towards your ears. Lower the weight back down to the starting position, keeping control throughout the entire range of motion. Start with a moderate weight and aim for 3-4 sets of 8-12 reps.
Plate push-ups are a great way to challenge your upper body, including your back muscles, and improve your overall strength and stability. To perform this exercise, start by getting into a plank position with your hands on the weight plate and your feet hip-width apart. Engage your core and lower your chest towards the plate, keeping your elbows close to your body. Push yourself back up to the starting position, keeping control throughout the entire range of motion. Start with a moderate weight and aim for 3-4 sets of 8-12 reps. You can also try variations of this exercise, such as wide push-ups or single-arm push-ups, to further challenge your muscles and improve your strength and stability.
Plate good mornings are a great exercise for targeting the muscles in your lower back, as well as your hamstrings and glutes. To perform this exercise, start by standing with your feet shoulder-width apart and the weight plate on your upper back, resting on your shoulders. Engage your core and hinge at the hips, lowering your upper body towards the ground. Keep your back straight and your knees slightly bent as you lower down. Push through your heels to return to the starting position, keeping control throughout the entire range of motion. Start with a moderate weight and aim for 3-4 sets of 8-12 reps.
Lunges are a classic lower body exercise that can also help strengthen your back muscles. To perform a plate lunge, start by standing with your feet shoulder-width apart and the weight plate at your side. Step forward with one leg and lower your body down, keeping your core engaged and your back straight. Push through your heel to return to the starting position and repeat on the other side. Start with a moderate weight and aim for 3-4 sets of 8-12 reps on each side.
Plate twists are a great exercise for strengthening your core and improving your balance and stability. To perform this exercise, start by standing with your feet shoulder-width apart and the weight plate at your side. Engage your core and twist your upper body to one side, keeping your feet planted on the ground. Return to the starting position and repeat on the other side. Start with a moderate weight and aim for 3-4 sets of 8-12 reps on each side.
Plate planks are a great way to challenge your core and upper body, including your back muscles. To perform this exercise, start by getting into a plank position with your hands on the weight plate and your feet hip-width apart. Engage your core and hold the position for 30-60 seconds, keeping your body in a straight line from head to toe. Gradually increase the duration as you become stronger. You can also try variations of this exercise, such as side planks or single-arm planks, to further challenge your muscles and improve your strength and stability.
By incorporating these weight plate exercises into your workout routine, you can build a strong and healthy back that will support you in all your physical activities. Remember to use proper form, start with a moderate weight, and gradually increase the intensity as you become stronger. With dedication and consistency, you'll be well on your way to a stronger, healthier back.
