Back Exercises

BACK MUSCLE EXERCISES

Now we are going to look at some back exercises and although there is are lot of different back exercises here are three I am doing at the moment.

Single Dumbell Row

To start this exercise put your right knee on the bench and the other leg straight, place your right hand flat on the bench a little in front of your knee, so you are bent over and keep your back straight. The other hand holding the dumbell with your arm lowered towards the floor with the elbow slightly bent. Now raise the weight up towards your body whilst breathing out, then lower back to the start position remembering not to lock out your arm. Repeat this ten times and then do the same with the other arm.

10 reps each arm

Bent over Barbell Row

To start this exercise bend over with your knees slightly bent and your back straight. Holding the barbell with your arms extended towards the floor elbows slightly bent. Now raise the weight up to your abdominal area whilst breathing out, then lower back to the start position, don’t lock those arms out.

This is a great back exercises. ( I would bend over a bit more than shown in the video as that is almost upright rowing which is for shoulders, keep your back straight)

10 reps

Reverse Flys

With this exercise set your bench to an incline then sit on your bench facing the incline. Lean forward on to the incline with your arms towards the floor elbows slightly bent. With the dumbells in your hands raise you arms outwards and upwards to shoulder height whilst breathing outwards. Then lower your arms back to the starting position whilst breathing inwards. Don’t lock out your arms. This exercise can be done whilst standing, you would adopt the same position as the previous back exercise “bent over rowing” but you would move the arms outward and upwards as with ths exercise. Remember though back straight, knees slightly bent and don’t lock out those arms.

10 reps

Below ia a link to a video clip from videojug, so youcan see the exercises being performed rather than just reading how to do them. This video shows you how to perform these exercises.

Build Muscle:How To Exercise Your Back Using Free Weights

Next post is the Arm exercises coming soon.

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