Three Back Exercises You Should Be Doing

July 17, 2019

Type in ‘back exercises’ into google and thousands of results will pop up claiming to be the best out of all of them. It is impossible to include every exercise into a workout routine, but it is also overwhelming trying to pick and choose which one’s to incorporate. Below are three exercises that will target the entire back and help not over complicate your entire workout.

 

Starting from top to bottom the first exercise is the Lat Pulldown Machine. This exercise will work more of those upper back muscles, especially the latissimus dorsi. For this movement you will want to place your hands on the bar and pull down to about chin level. Aim to keep your upper torso stationary as you pulldown, engage the core, and squeeze the shoulders back.

 

 

Moving down to the middle of the back, the second exercise is the Seated Cable Row. For this movement keep the back straight as you pull the weight towards your chest. The chest should be out and squeeze your shoulder blades back. Keep the motion slow and controlled throughout this exercise.

 

 

Finally we arrive to our lower back and the third exercise, the Back Extension. This movement can be done on a back extension machine, an exercise ball, or just on your stomach on the ground. If you are on the machine or ball bend forward slowly while keeping your back flat. Slowly raise your torso back to the initial position. Avoid arching or rounding your back as you perform this exercise.

 

 

 

A workout routine does not have to be crazy complicated and include all thousand exercises that you find online. Stick with these three exercises and you have your entire back working hard!

 

 

Sample Workout --

 

A1. Lat Pulldown Machine - 4 sets of 12-15 reps

* Rest 60 seconds between sets. 

 

B1. Seated Cable Row - 4 sets of 12-15 reps

* Rest 60 seconds between sets.

 

C1. Back Extension - 4 sets of 10-12 reps

* Rest 60 seconds between sets.

 

 

 

 

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