The Best Back Exercises for Cyclists

Written by
Erik Taylor
Back problems plague just about everybody at one time or another. It’s one of the main injuries that force people to go see a doctor. Practice preventative measures to reduce your chances of having back issues with five essential exercises. People like to work the muscles they can see—abs, chest and arms—often neglecting their back. Your back is constantly fighting gravity—compression is steadily putting pressure on your spine and though you can’t stop wear and tear, you can certainly slow down the process.

Having a stronger back will help improve your performance on the bike, increasing your odds of having success and reducing the risk of injury—not to mention having better posture to boot!

Getting a stronger back and body is relatively easy; two days in the gym each week while slowly increasing the weight on the exercises will get you there in no time.
Deadlifts
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Stand with a weighted bar near the center of your feet. Grab the bar and bend your knees until your shins are touching the bar. Your arms should be locked out straight with your shoulder blades directly over the bar. Pull your chest up so your back is in extension but not over-extension. Now pull the barbell right up your legs in a vertical line until your hips are fully extended. Return to the starting position and repeat.

1 to 3 sets, 3 to 5 reps

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Chin-Ups
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Grab the chin-up bar with your palms facing you, and pull yourself up as your chin clears the bar. Slowly return to the starting position and repeat. Make sure your reps are in full range of motion.

2 to 4 sets, 3 to 8 reps
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Back Rows
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Start with your hand and knee on a bench. Use your left arm and raise a dumbbell in a rowing motion until your elbow is just past the level of your torso. Pause and return to the starting position.

3 sets, 5 to 6 reps on each arm
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Inverted rows
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Note: If you struggle with doing chin-ups this is the exercise for you.

Grab a barbell, lean back and tighten up your torso. Pull your chest towards the bar, pause and return to the starting position.

3 to 4 sets, 4 to 8 reps
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Back extensions
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Lie face down with your toes on the floor or against a wall to help with stability. Place your hands behind your head and raise your chest up by hyperextending your spine. Slowly return to the starting position and repeat.

2 to 3 sets, 8 to 12 reps
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