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Best Back Workouts With Medicine Balls To Build Strength

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About

Medicine balls serve as versatile resistance tools, offering unique advantages for dynamic, functional movements.

They are particularly effective for exercises involving throwing or slamming, as their durable design prevents damage to surroundings.

Strength-building workouts aim to elevate maximum lifting capacity by employing compound and isolation exercises with heavier weights and lower repetitions.

This approach focuses on enhancing power rather than exclusively increasing muscle size.

The back muscles, situated in the upper rear torso, contribute to pulling and shoulder movements, and are commonly trained through rows, pull-ups, and lat pull-downs.

When combined with medicine balls, these workouts provide an engaging method to target this critical muscle group and develop overall strength.

Always adjust weight and repetitions to align with individual fitness goals and abilities.

The 2 Best Back Exercises with Medicine Balls to Build Strength

Ranked By

Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Medicine Ball Superman

    Medicine Ball Superman demonstration video — proper form for this exercise.
    SETS LOGGED
    190,755
    Lower Back Strength
    89 mScore
    Lower Back
    Photo of Medicine Balls
    Medicine Balls

    The Medicine Ball Superman is an exercise that strengthens your back, glutes, and hamstrings using a medicine ball for added resistance. It targets similar muscles as the standard Superman but enhances the workout by incorporating an object to lift.

    How to do it

    1. Lie face down on the floor holding a medicine ball with both hands extended in front of you.
    2. Keep your arms straight but allow a slight bend in your elbows.
    3. Lift the medicine ball and your legs a few inches off the ground by engaging your back and glutes.
    4. Hold the lifted position briefly, feeling the tension in your back and glutes.
    5. Slowly lower the medicine ball and legs back to the ground.
    Sets, Reps, Weight
    1
    8reps
    10lbs
    2
    8reps
    10lbs
    3
    8reps
    10lbs
    Full Video & Instructions

  • 2. Medicine Ball Slam

    Medicine Ball Slam demonstration video — proper form for this exercise.
    SETS LOGGED
    299,149
    Back Strength
    24 mScore
    Back
    Photo of Medicine Balls
    Medicine Balls

    The Medicine Ball Slam is a full-body exercise that builds strength and improves cardiovascular fitness. It involves lifting a medicine ball overhead and slamming it down, engaging your arms, shoulders, core, and back.

    How to do it

    1. Stand with feet shoulder-width apart and hold the medicine ball overhead.
    2. Breathe in, brace your midsection, and slightly bend your elbows.
    3. Hinge at your hips, bending your knees to bring the ball down.
    4. When elbows reach waist level, slam the ball to the ground with force.
    5. Squat down to pick up the ball and return to start.
    Sets, Reps, Weight
    1
    8reps
    17.5lbs
    2
    8reps
    17.5lbs
    3
    8reps
    17.5lbs
    Full Video & Instructions

Alternative Workouts

Alternative Workouts with Medicine Balls to Build Strength

Alternative Back Workouts to Build Strength