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A beginner’s guide to back exercises

Mar 15, 2014 2455 Viewed 0 respond
back exercises


A beginner’s guide to back exercises

 

Seated row

How to
Sit in front of a pulley column and keep your feet firmly at its base, with your knees slightly bent. Lean forward, grab the V-bar handles and, with your arms extended, pull back until your torso is at a 90-degree angle from your legs. Now, keeping the torso stationary, pull the handles back towards your chest, squeezing your back muscles hard.

Why
“Fixed resistance machines like these are foolproof, removing the risk of hurting yourself,” says PT James King. “Tense your abs as you pull in; this will stop you from arching your back and risking injury.”

How many
2 sets of 12 reps

Make it easier : Hit the rowing machine until you’ve built up a good level of strength.
Make it harder : Up the weight and concentrate on returning the weight to the start position as slowly as possible.

seated row

 

Face pulls

How to
Stand opposite a high pulley column with the bar attached at eye level. Grab the bar and exhale as you pull the weight directly towards your face, focusing on bringing your shoulder blades together. For perfect form, ensure your upper arms are parallel to the ground.

Why
“This will hit right down the middle of your back and can easily be modified with a wider grip handle to work your lats,” says King. Just be careful you select the correct weight. Ripping a bar towards your face at full strength has bloody nose and bruised ego written all over it.

How many
2 sets of 12 reps

Make it easier: Lower the resistance
Make it harder: Change the height of the pulley for incline/decline variations and multiple muscle activation.



Face pulls

Face pulls

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