Back Exercises
There are a few quick and easy excerises that you can do
in the comfort of your home. For all exercisers, use enough
weight that you can ONLY complete the desired number of
sets. Make sure you warm up with light cardio before lifting
and stretch between sets. Do your chest exercises at the
beginning of your routine while your chest and arm muscles
are fresh.
| Exercise |
Instructions |
Pictures |
Rows
|
In split stance, bend over to 45-90 degree angle,
back flat, weights in both hands. Keeping abs in,
bend elbows to rib cage, contracting back and lower
back down. Switch legs with each set.
|
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| Back Extension |
Lie prone on the floor, ball or a step. Place hands
behind your head or clasp them behind your back and
slowly lift your chest off the floor a few inches.
|
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| Pullovers |
Lie on ball or bench holding heavy weight straight
up over chest. Keep elbows slightly bent, lower arms
back towards floor, stopping at shoulder level. Contract
back and pull weight back up to starting position.
|
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| Reverse Flyes |
Sitting or standing, hold light weights
with palms facing each other in front of the body. Slowly
lift arms out to the side, squeezing shoulder blades
together. Keep elbows bent and facing the ceiling. Remember
to keep wrists straight and lead with the elbows. |
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