Back Exercises

 


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Stiff Legged Deadlift

This is an excellent exercise for the hamstrings, glutes and lower back when performed properly. When performed improperly, however, it can cause lower back pain and injury.
How to do:

 

 

  1. Stand with a narrow stance, legs and upper body straight.
  2. Slowly bend over until your back is parallel to the floor.
  3. Grip a barbell on the floor. Your hands should be slightly wider than your shoulders And your grip can either be overhand or mixed if you have a heavy weight.
  4. Inhale and hold your breath as you raise your body.
  5. When you reach an upright position exhale and lower the weight.
  6. You may perform this exercise from a platform for greater reach.

 

 

 

 

 

 

 

 

 

 


Close Grip Front Lateral Pull Down

How to do:

 

 

 

 

  1. Hold lat bar with arms 8" apart
  2. Kneel down far enough to support weights with arms extended overhead.
  3. Pull bar straight down until even with upper chest.
  4. Return to starting position.
  5. Inhale up, Exhale down.
  6. This can also be done with medium grip.

 

 

 

 

 

 

 

 

 

 


Wide Grip Rear Lateral Pull Down

How to do:

 

 

 

 

  1. Hold lat bar down with hands about 36" apart.
  2. Kneel down far enough to support weights with arms extended overhead.
  3. Pull bar straight down until it touches back of neck just above shoulders.
  4. Return to starting position.
  5. Inhale up, Exhale down.
  6. This can also be done with medium grip.

 

 

 

 

 

 

 

 

 

 


Wide Grip Rear Chin


How to do:

 

 

 

 

  1. Use chinning bar about 6" higher off floor than you can reach with arms extended over head.
  2. Hold bar with hands 32" to 34" apart.
  3. Pull up try to touch back of neck to bar.
  4. Return to starting position.
  5. Do not swing back and forth.
  6. Inhale up, Exhale down.

 

 

 

 

 

 

 

 

 

 


One Arm Dumbbell Rows

How to do:

 

 

 

 

  1. Place dumbbell on floor in front of bench.
  2. Put left leg back, Knee locked.
  3. Bend right knee slightly.
  4. Bend over and hold dumbbell with left hand, palm in, about 6" off floor.
  5. Put right hand on bench, elbows locked.
  6. Pull dumbbell straight up to side of chest, keeping arm close to side.
  7. Return to starting position using same path.
  8. Inhale up, Exhale down.
  9. Reverse position and repeat movement on other side.