Work Your Back

Notice my headline for back is "work" not "blast."  It's very important to keep a strong back so protecting your back in all exercises can be done by engaging your abs and strength training moves targeting your upper and lower back will build that strength you need for a strong back.

Let's start with a dumbbell pullover: 

If you have a stability ball - great ! You will work your back plus your core and lower body since you're holding yourself in a bridge position.  However, if you don't have a ball, no problem,  lie flat on a mat for a good back exercise. It just won't have the added bonus of core and lower body. The start position is to extend your arms and weight straight up over the face.  As always you want to keep your elbows "soft" but not bent.  This is as close as I will ever come to suggesting that you "lock" your elbows.  It's not going to have the same affect if you keep your elbows bent.  Next, slowly lower the weight behind you, and stop just short of the floor.  Contract the back muscles to pull the weight back up over the face to the start position. A couple notes if you're using the ball: don't let the weight go below your head, and keep your glutes contracted to hold the bridge position - no sagging.

Dumbbell Row:

The photo is a great demonstration of the move and proper form.  Flat back, opposite arm supporting you while you move the hand with the weight straight back keeping your arm close to your body, bending the elbow keeping it pointing straight back.  An alternative is to not step up on a step or platform as shown but use a bench or chair to prop one knee and the non working hand, keeping a flat back. With weighted hand hang the weight down towards the floor. Next, bend the elbow and pull it up in a rowing motion until it is level with the torso or just above it. At the top of the movement squeeze the back while keeping the hips square and the abs engaged. Lower down and repeat 10 to 15 reps, then switch sides.

Let's not forget about the lower back!  Back Extensions are more subtle and targets the lower back. Many of us work our abs, but neglect to work the lower back, which can lead to muscle weakness and imbalance.

Lie face down on a mat and place your hands on the floor or behind your head (more advanced)
Contract your abs and keep them contracted throughout the exercise
Squeeze the back to lift the chest a few inches off the floor
Lower and repeat for 1-3 sets of 10 to 15 reps
For added intensity you can lift the legs off the floor at the same time
Word of caution: Do Not Hyperextend Your Back Think about gently lengthening your torso as you lift your chest.