Exercises to improve the strength of your back muscles.
By Rick Morris
BENT OVER ROWS
This exercise can be performed using dumbbells, cable machine or resistance bands.
TECHNIQUE
Support yourself on a bench with one knee and one arm. Your back should be straight and parallel to the floor.
Contract your abdominal muscles to stabilize your trunk.
Grasp the weight with your hand in a neutral position like your are holding a candle or a glass of water. Your arm should be fully extended, with the weight on the floor. Slowly pull the weight straight up until it is approximately chest level. Keep your elbow close to your body.
Slowly extend your arm and allow the weight to return to the floor. Control the weight all the way down.
THINGS TO WATCH OUT FOR
Breath throughout the exercise. Exhale on the upward portions and inhale on the downward portion.
Do not arch your back. Keep your abdominal muscles contracted and your back flat and straight.
Do not lock your elbows at any time.
Concentrate on pulling with the latissimus dorsi muscles of your back. You should feel as if you are contracting your shoulder blade.
Control the weight throughout the exercise.
Keep your upper body supported by your arm at all times.
NARROW GRIP PULLDOWNS
This exercise can be performed using single or multi-station machine or resistance bands.
TECHNIQUE
Grasp the lat pull down bar with your palms facing away from your body. Hold the bar with a narrow grip. Your hands should be less than shoulder width apart. Your arms should be fully extended, but your elbows should not be locked.
Slowly pull the bar down, in front of your body, to the level of your upper chest. Maintain an upright posture throughout. Do not lean backward or forward. Do not arch your back. Keep your elbows in front of your body.
Following the same path, allow your arms to slowly extend back to the starting position.
THINGS TO WATCH OUT FOR
Breath throughout the exercise.
Exhale on the downward portions and inhale on the return portion.
Do not arch your back. Keep your abdominal muscles contracted and your back flat and straight. Do not lean backward.
Control the weight throughout the exercise
SEATED LAT ROWS
This exercise can be performed using single or multi-station machine or resistance bands.
TECHNIQUE
Assume a sitting position facing the machine. Grasp the resistance with your hand in a neutral position, like you are holding a candle or a glass of water. Your arms should be fully extended but do not lock your elbows.
Contract your abdominal muscles to stabilize your trunk and spine. Be careful to keep your back flat and straight; do not allow your back to arch or curve.
Slowly pull the resistance toward your body, keeping your hands low and your elbows pointing down. Pull until your hands almost touch your torso. You should feel as if you are pinching your shoulder blades together.
Following the same path, slowly allow your arms to fully extend back to the starting position.
THINGS TO WATCH OUT FOR
Breath throughout the exercise. Exhale on the inward portions and inhale on the outward portion.
Do not arch your back. Keep your abdominal muscles contracted and your back flat and straight.
Be sure to keep your hands low and your elbows pointing down.
Control the weight throughout the exercise.
WIDE GRIP PULLDOWNS
This exercise can be performed using single or multi-station machine or resistance bands.
TECHNIQUE
Grasp the lat pull down bar with your palms facing away from your body. Hold the bar with a wide grip. Your hands should be more than shoulder width apart. Your arms should be fully extended, but your elbows should not be locked.
Slowly pull the bar down, in front of your body, to the level of your upper chest. Maintain an upright posture throughout. Do not lean backward or forward. Do not arch your back. You should have the sensation of pinching your shoulder blades together.
Following the same path, allow your arms to slowly extend back to the starting position.
THINGS TO WATCH OUT FOR
Breath throughout the exercise. Exhale on the downward portions and inhale on the return portion.
Do not arch your back. Keep your abdominal muscles contracted and your back flat and straight. Do not lean backward.
