Back Exercises

TiffaniBarrett

Hi,

I currently have a weight lifting programme which incorporates legs, arms, shoulders and core/abs. I would like some exercises for my back so that I can gain definition there, along with the rest of my body which is starting to shape up well!

I go to the gym so have access to loads of machines & weights etc.

Let me know :-)

Tiffani x

careyharv

I love working my back. For lower back I use exercises like back extensions - think sit-ups for your back and also straight leg dead lifts - believe that is what it is called.

For the lat area, I use pull-ups on the assisted machine or a lat pull-down. I also will row on a machine.

My biggest suggestion is to research or just watch people at the gym. I love the Oxygen magazine as it caters to women who want to lift. Also, reading what the machines indicate as back exercises is a good way to try new ways to exercise your back. Go for a light weight to get the movement and to see if you like it.

TiffaniBarrett

Thanks - I'll have a little google, then i'll have a go tomorrow at the gym x

estjames

Every personal trainer I have talked to has said straight leg dead lifts are not good to do because they have a great potential to cause injury and there are other exercises that target the back without hurting you. The one that they frequently recommended was what they called "Superman". Lay on your stomach with your arms straight out, then lift your arms and legs, hold for a few seconds, go back to the starting position. Do 10-15 reps for a set.

Also, if you are part of a gym, I have found most trainers are willing to help you come up with some exercises and they can show you how to have proper form so you do not hurt yourself.

TiffaniBarrett

Every personal trainer I have talked to has said straight leg dead lifts are not good to do because they have a great potential to cause injury and there are other exercises that target the back without hurting you. The one that they frequently recommended was what they called "Superman". Lay on your stomach with your arms straight out, then lift your arms and legs, hold for a few seconds, go back to the starting position. Do 10-15 reps for a set.

Also, if you are part of a gym, I have found most trainers are willing to help you come up with some exercises and they can show you how to have proper form so you do not hurt yourself.

Thanks! I dont like dead lifts as I am always worried that my form is bad and I will cause myself an injury (I sometimes get a bad back as it is - so not going to add anymore un-needed pressure to it)

The superman sounds like a good one - definitely a killer (have done it before in a Bums&Tums class)

x