Back Exercise
Everyone knows of at least one back exercise. Our back is so very important. One of the biggest complaints I hear from my personal training clients is a bad back! They, and maybe you, are very aware of how a bad back can ruin almost anything at anytime.
How can we strengthen the back (also known as latissimus dorsi or lats) totally, but safely? Use the following back exercises to guide you into a safe back strength training routine.
What's Your Favorite Back Exercise?
Shrugs
Start- Stand with your feet under your hips and knees slightly bent. Hold a free weight in each hand, palms facing your sides.
Go For It- Keep your arms relaxed and elbows extended. Pull your shoulders up to your ears. Pause for one second and lower back to start.
Tips and Techniques-
- Exhale as you bring shoulders to the ears. Inhale as you lower back to start.
- You should feel this back exercise in the trapezius. That muscle is located at the bottom of the neck.
- The actual motion is sort of like you are shrugging to someone as you say, "I dunno!"
Bent Over Row
Start- Stand with your feet under your hips and knees slightly bent. Hold a free weight in each hand, palms facing each other, arms relaxed. Bend forward from your hips and keep your back as flat as possible. Your head and neck are in line with your spine.
Go For It- As you pull the free weights up, bend your elbows and keep them close to your sides. Lift the elbows up to the sky. Pause for one second and lower back to start.
Tips and Techniques-
- Exhale as you bend the elbows and lift them to the sky. Inhale as you lower back to start.
- You should feel this back exercise in the lats. The lats are located along both sides of the spine.
- It is very important to keep your elbows close to your sides.
- Sometimes this exercise is easier to execute when you use a straight bar.
Deadlift
Start- Stand with your feet under your hips and knees slightly bent. Hold a free weight in each hand, palms facing your shins. Bend forward from your hips and keep your back as flat as possible. Look directly at the floor so your neck is in aligned with your spine.
Go For It- Keep your arms relaxed and elbows extended. Very slowly lift your upper body to a standing position. Pause for one second and lower back down to start.
Tips and Techniques-
- Exhale as your lift the upper body to standing. Inhale as you lower back to start.
- You should feel this back exercise in the lower back and possibly the back of the thighs.
- It is important to keep your back flat and lift and lower slowly.
- You are only moving and pivoting from your hips. Everything else is stabilized.
Back Extensions
Start- Begin by leaning on either a bench or a stability ball. Allow your upper body to relax over the top part of the bench or ball. Your feet are at the 4 and 8 o'clock position.
Go For It- Place your hands where they are most comfortable. Slowly begin to lift your upper body by extending from your lower back and hips. Pause for one second at the top (as shown in the above picture) and then relax back to start.
Tips and Techniques-
- Exhale as you lift the upper body. Inhale as you lower back to start.
- Try to keep your back as flat or straight as possible.
- Imagine your lower back muscles pulling your entire upper body up.
Reverse Fly
Start- Allow the upper body to lay on a stability ball. Place your feet at the 4 and 8 o'clock position. Hold a dumbbell in each hand, palms facing each other.
Go For It- Begin to pull the arms out and up. You want to squeeze your shoulder blades together. Try to pause slightly at the top before lowering back to start.
Tips and Techniques-
- Exhale as you bring the arms up. Inhale as you lower back to start.
- You should feel this back exercise in the middle to upper back. If you are squeezing those shoulder blades together, you should feel it in that general area.
- The motion is sort of like a reverse bear hug. It's the exact opposite of the ball chest fly.
Strong back muscles start with excellent back exercises. Each back exercise should be safe and effective. It should also build your back to become a strong support for your body.
The back stabilizes your spine and creates strength in your powerhouse! Anyone that has played athletics is well aware that almost every movement starts at the core. A strong and healthy back supports basic functions. A great way to erase pain in your back, is you strengthen is safely. Switch your back exercise regularly.