Back Exercises

Exercises with your back as the primary target:

  • Active Sitting - Stability Ball

    Sitting with good posture on a stability ball is good for everyone. If you are very fit, assume this posture and execute various exercises. If you are unfit, sit on the ball and try to maintain good posture to strengthen your core and balance muscles.

  • Back Extension - Bodyweight

    Bend forward as far as you can comfortably to strengthen your back and hamstrings as well as stretch your hamstrings. AKA Table Top.

  • Back Extension - Resistance Tube

    This offers slightly more resistance than simply hinging forward into a table top position with no resistance.

  • Back Extension - Machine

    If your gym does not have a specific back extension machine, this is a good way to strengthen the lower back without hyperextending it or having to lay face down.

  • Back Extension - Free Weight

    Strong lower back muscles enable you to perform to your full potential, and can help prevent back pain and injuries. This apparatus will help you fatigue quickly since you are at an incline.

  • Back Extension - Stability Ball

    This allows you to strengthen your lower back without having to lay face down on the floor or hold heavy weight in your hands.

  • Knee Lift - Stability Ball

    Sitting on the ball while lifting one knee challenges your balance and strengthens your core.

  • Lat Pull-down - Machine

    The movement simulates a pull-up. Since you are seated, it allows you to concentrate on your back and shoulders doing the work instead of also having to be concerned about your hips and legs.

  • Lat Pull-down - Resistance Tube

    This can be done with your feet in a variety of positions and is an exercise you can take anywhere-on the road or to the gym.

  • Pull-ups - Machine

    This is the same movement as a pull-up, but the weight stack helps support your bodyweight as you execute the pull-up. This allows you to train for an unassisted pull-up, and is a good way to strengthen the lats, traps, and biceps.

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