Back

I forget the exact number but there are tons of people in this country with back discomfort and problems. Many times this can be the result of weak back muscles. I know that when I have not been able to workout that my back muscles feel weaker and are definitely more susceptible to injury. There are several muscles that help to move your back. Some of the fibers run the length of the spine and others run from the spine out to the top and side of the shoulder

Myth: I Haven't heard any great ones for the back

Back Exercise 1: Overhead Latt pull
Starting position:  1. Sit on the machine with back straight, head straight, chest up and abs tight 2. Raise arms overhead and grip the handles lightly

Movement:   1. While keeping forearms perpendicular to floor pull handles and shorten the back muscles (or in this case the latts) until hands are even with chin 2. Slowly return handles to starting position REPEAT

Trainers tips and opinions: This exercise for the back can be really effective for training the latts. If you are going to use a machine with a solid bar remember to pull in front of the neck instead of behind. Pulling the bar behind your neck is an unnatural movement and can cause shoulder injury.

Back Exercise 2: Seated Back Row
*Exercise Shown using Bodylastics elastics. Click here to see more exercises
Starting position:

Movement:  While keeping forearms parallel to floor pull arms back and shorten the back muscles (or in this case the latts) until elbows are by your sides 2. Slowly return arms to starting position REPEAT

Trainers tips and opinions: This is a classic exercise for the back and with good reason - it works. During the movement, try to isolate the back muscles. You can do this by keeping a relaxed grip which will help you to avoid pulling with your biceps. Also try to think about pulling through your elbows.

Back Exercise 3: One arm dumbbell Row
Starting position: 1. Place one knee on a flat bench and keep the other leg straight on the floor. 2. Bend at the waist and place the arm on the same side as the bent leg on the bench for stability. 3. Keep the back flat and the head straight.

Movement: While keeping your forearm perpendicular to the floor and your shoulder blade back, pull the dumbbell towards your hip. 2. Slowly return arm to starting position REPEAT

Trainers tips and opinions: A great way to work on the form for this exercise is to think about placing a quarter in your back pocket. That is the direction that you want to lift the dumbbell.

Back Exercise 4: Laying Back Extension
Starting position: 1. Lay on the floor on your stomach 2. Place your hands over your head 3. Keep your head straight.

Movement: While keeping your head straight and your arms up raise your chest off of the floor. Slowly return torso to starting position REPEAT

Trainers tips and opinions: Excellent exercise for strengthening the muscles that run along the length of your spine. Do you have lower back trouble, these muscles are probably part of the problem. These muscles MUST stay strong.

Back Exercise 5: Hyperextensions
Starting position: 1. Get set in the machine with your hips on the front pads by the handles and the back of your ankles behind the round pads. 2. Place hands behind the head or across your chest. 2. Keep your upper body parallel with the floor.

Movement: Bend at the waist and lower your body until your torso is almost perpendicular to the floor. 2. Slowly return body to starting position REPEAT

Trainers tips and opinions: You must keep breathing during this exercise. It is very easy to become light headed.