Best Back Exercise For Boys

Back Extension

Lock your legs into a back extension bench and allow your torso to bend forward so that your hips are bent almost 90 degrees. Extend your hips so that your body forms a straight line. 

Hang Clean

 

Start by holding the bar against your body with your hands at shoulder-width on the bar. Keeping your back in its natural curve, bend your hips and knees (as you would in a squat), lowering the bar to just above your knees. Explosively extend your hips as if jumping, while at the same time shrugging your shoulders and pulling the bar straight up in front of your torso. As the bar reaches chest level, bend your elbows and flip your wrists to catch the bar at shoulder level.
In this stance, your palms should face the ceiling, and your shoulders should be pointing forward. Make sure at this stage that your back is straight, and that the bar is at your center of gravity. Bend your hips and knees as you catch the bar to absorb the impact.

 

Pike-Up to Superman

Get into pushup position with your toes on the ball. Bend your hips and roll the ball toward you so your torso becomes vertical. Roll back so your body is straight again and extend your spine, then roll the ball up your legs so your body forms a straight line with arms extended overhead but hands still on the floor. You should look like Superman flying downward. That’s one rep. Pull with your lats to return to the pushup position and begin the next rep.