Here are 2 great exercises you can do to strengthen your back. You can do these at home or in the gym. If you are at home and you do not have dumbbells, you can easily use 2 soup cans to get you started. Start out doing a set of 10-12 and work your way up to doing 3 sets of 10-12.
Standing Dumbbell Cobra: 2-Arm
Start
1. Stand with your feet pointed straight ahead, draw in your navel and tuck your chin.
2. Bend at your waist until your chest is at a 45-degree angle to the ground.
3. Extend both of your arms and let them hang in front of your body with a dumbbell in each hand.
Movement
4. Keeping your elbows straight, bring your arms to the sides of your body in a circular pattern by pinching your shoulder blades together and down. Hold and then return to the starting position.
Bent-over Dumbbell Row: 2-Arm
Start
1. Stand with your feet pointed straight ahead and draw in your navel.
2. Bend at your waist until your chest is at a 45 degree angle to the ground.
3. Extend your arms and let them hang in front of your body with a dumbbell in each hand.
Movement
4. Row the dumbbells, bringing your thumbs up toward your armpits.
5. Contract your shoulder blades together and be careful not to arch your back. Return the dumbbells to the starting position and repeat.