I used to do barbell rows for my middle back but they dont seem to be effective, Ive started trying bent over rear arm raises and I can feel my back muscles working but my arms are killing me before I can reach positive failure in my back. Also i have been doing dumbbell stiff leg deadlifts for my lower back but am experiencing lower back pain, once I injured myself doing these so badly that I couldnt stand up straight for 2 days . I dont have access to a gym so...what free weight exercises can I do that wont strain my back and maximise muscle growth?

Cobra twists and reverse crunches(is that what they are called?)

most don't need more lower back strength but more ab / core strength from low back dominance...inverted rows and face pulls for mid back though

One possible one is to place a Broom onto your Shoulders as if you're going to Squat, then gently twist from side to side.

Ah I see, so I need to strengthen my abs and not do too much lower back work? Sounds simple enough.
Thanks guys

I would have to agree. It does sound like your back may be overworked a bit. Not sure of the exact number, but I'm going to guess.....about 80% of those that suffer with hypertonic back muscles also have over worked quads. I would make sure you get a decent streatch on these and start strengtening the hams and abs.
good luck!

also glutes will have shut down from quad dominance so they need to be activated above ALL else as well as the rest though

hey swanso whats that article you always prescribe for core training?

21st century core training

and

functional core training

both by mike robertson

For lower back exercises I like to do back extensions, you can add weight as needed


Here is a Crossfit video of Back Extensions

For mid back what I have been doing mainly is things such as front lever progressions.

Here is me doing one leg front lever on rings

There are a lot of variations. Coach Sommers Here is an article by Coach Sommer. All about bodywiehgt training

back extensions are the worse exercise out there, even worse than concentration curls

I'm not overly enamoured with someone appearing to exercise with Bent back like that. It doesn't look right.

I've never actually seen that move before, and I'm glad nobody in my Gym can do that, it just looks so wrong.

what are concentration curls?

i'm not even gonna tell you cause then you'll wanna do them and they're a waste of time

ahah

http://steelmuscle.freeforums.org/conce ... s-t92.html

This is complete **** tough, listen to Swanso lol