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Strength Training Exercises: Back



Pulldowns: Sets: 3 Reps: 10-15
Grab the bar with a wide grip and your palms facing forward. Your feet and knees should be together and your pelvis should be pressed up right up against the pad with your back and abs tight and in proper form. Lean back slightly and lower the weight to your chest (holding for a second) and then releasing back up. It is important that your back is straight and you are not moving your body in order to move the weight.


Seated Cable Row: Sets: 3 Reps: 10-15
Sit and place your feet on the platform shoulder width apart with your knees slightly bent. Lean forward to grasp the bar with both hands (keeping your abs tight) and slowly pull forward into your chest while keeping your back completely straight. Hold for a second and then release only with your arms (do not bend back down) while keeping your back erect and tight. You only want to be using your upper back and arms to move the weight. Do NOT rock back and forth. On your least rep, release the weight slowly to stretch out your entire back.
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Back Extension: Sets: 3 Reps: 15-20 reps or until muscle failure
Here is a great exercise especially for your erector muscles. Position yourself in a back-extension machine with your ankles locked behind the padded bars annd your groin areaand upper thighs resting on the padded platform. your hips should be over the edge of the platform, and your body held straight so that it's at a 20-degree angle to the floor. Fold your arms across your chest (Extend your arms out in front of you for a greater challenge).

Bend over at your waist, with your upper torso lowered to a point a few inches above perpendicular to the floor. Your arms should still be crossed over your chest (extended out if you want the challenge) and the rest of your body should stay in the starting position. Raise yourself to the starting position, then repeat.
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Bent-Over Row: Sets: 3 Reps: 10-15
To work your upper back, bend over from your waist with your back straight and your hands gripping a brbell palms-down in a wide grip. Your feet are shoulder-width apart. Keep your legs slightly bent and your knees unlocked.

Keeping your back straight, pull the barbell in toward your body so that the bar is touching your lower chest. Your elbows should point up toward the ceiling.

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