Medicine Ball Back Exercises
Medicine Ball Back Exercises
Medicine balls can help you to sculpt your back. Read great med ball back-focused exercises in our step-by-step guide.
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Bent Over Row
• Stand with your feet shoulder width apart, holding a medicine ball at your waist.
• Hinge at the hips and lower the medicine ball, keeping your upper back straight.
• Row the ball back to your stomach.
GET GOOD FORM: When raising the ball, keep your shoulder blades together. Imagine pinching a pencil between them.
Figure Eight
• Hold a medicine ball in front of your chest, with your arms fully extended.
• Rotate the med ball to make the shape of an 8.
MULTIPLE MUSCLES: This exercise will also work your shoulders.
Halo
• Hold a medicine ball with both hands, just in front of your forehead.
• Rotate the med ball around your head, keeping hold of it at all times.
TOP TIP: Make sure you perform this exercise in both directions.
Halo Slam
• Stand with your feet hip width apart and a medicine ball in front of your forehead.
• Rotate the ball around your head. As you reach the end of the circle, slam it to the ground.
• Pick up the ball, and repeat in the opposite direction.
VARIATION: Begin the exercise at the side of your head and perform lateral slams.
Jefferson Curl
• Stand on an exercise step or plyo box, holding a med ball in both hands.
• Keeping your lower body still, hinge at the waist and lower the ball towards the ground.
• Slowly reverse the movement.
REGRESSION: If you struggle to keep hold of the medicine ball, you can perform this with a kettlebell.
Lat Pullover
• Lay on the floor, feet planted, holding a medicine ball at your chest.
• Raise your arms to the sky and then pull them towards you, ending with the ball behind your head.
VARIATION: You can perform this exercise while lying on a weight bench to increase your range of motion.
Push Up
• Get into a high plank position, with your feet apart.
• Place your arms onto a med ball, fully extended.
• Lower your torso towards the med ball before pushing through your palms to rise back up.
MULTIPLE MUSCLES: This exercise also works your core, arms, and shoulders.
Squat and Chest Press
• Hold a medicine ball close to your chest, standing with your feet shoulder width apart.
• As you squat down, extend your arms in front of you.
• As you rise up, retract your arms.
WHY IT WORKS: This exercise will challenge your balance and body co-ordination, as well as increase your strength.
Superman
• Lay on your stomach, holding a medicine ball in your feet.
• Extend your arms diagonally.
• Lift your torso and your lower legs off the floor.
REGRESSION: This is a more advanced version of the Weighted Superman exercise below.
Wall Circle
• Press a wall ball against the wall with one hand.
• Make controlled circles in clockwise and counterclockwise directions.
VARIATION: You can perform this facing the ball, or sideward on.
Weighted Superman
• Lie face down on the floor, with your arms out in front of you.
• Holding a medicine ball, raise your chin, chest, arms. and legs off the ground.
• Hold for a few seconds.
TOP TIP: This is a difficult exercise. Using a Medicine Ball with Handles will help.
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