Back Exercises

fuzz_pawz
fuzz_pawz Posts: 106
in Fitness and Exercise
Hey everyone,

I tried to search for this topic- only found one and I couldn't access the topic..

So, I'm asking now....what are the best back exercises to do? I've got a bit of the back-boob going on that I want to work on to get rid of and tone up...as well as my lower back.I do all my work outs at home on the kinect (which is AWESOME), but they don't do lower back stuff....more shoulders and upper back.

Any suggestions?

Replies

  • albinogorilla
    albinogorilla Posts: 1,056 Member
    Deadlifts and Chin-Ups

    all you need
  • TaintedVampyre
    TaintedVampyre Posts: 1,428 Member
    I found jumping jacks, skipping rope, or/and Russian Abs exercise: http://www.youtube.com/watch?v=iz1PSHt9gg8
    Good luck. General strength training will also help. I know when I'd just use 7lbs hand weights and do a variety of workouts will help tighten and work the muscles in your back as well as your arms.
  • fuzz_pawz
    fuzz_pawz Posts: 106
    Thanks guys....Chin-ups might be a problem...no place to do it and top heavy :P
  • HeidiMightyRawr
    HeidiMightyRawr Posts: 3,343 Member
    Deadlifts
    DB or barbell rows

    Chin ups (although they're more upper back) - you can buy a chin up bar to place over a doorway, and can use a chair to help until you can do them on your own.
  • wellbert
    wellbert Posts: 3,924 Member
    You can't spot tone.

    Lower back:
    hyperextensions
    good morning
    deadlift

    upper back:
    rows (i like pendlay)
    that sort of thing

    Form is beyond important. Getting greedy on weight with good mornings is what destroyed Bruce Lee. So if a mutant like him has issues, you need to take care.
  • fuzz_pawz
    fuzz_pawz Posts: 106
    We tried the chin up door bar...we obviously have odd sized door frames :S

    I know you can't spot tone...but working my legs/arms/abs certainly won't do much for my back. I just need to lose more fat back there.

    Thanks for all the lower back suggestions everyone :) Much appreciated!
  • GSCPostBaby
    GSCPostBaby Posts: 111 Member
    Bent Fly, Bent Row, Lawn Mowers, Chair Chin Ups (run a broom handle between two chairs and lay underneath, hold your body in a plank position, but on your back, instead of your stomach, and pull your chest to the bar. Easier version is keeping your butt on the floor instead of your feet), Good Mornings, Forward Extensions with resistance tubing secured to the top of a door.
  • fuzz_pawz
    fuzz_pawz Posts: 106
    How many reps and sets should I be doing? Or at least to start..how many?

    I'm very new to strength training...when my husband and I were going to the gym we were doing some and he taught me some good things, but now we don't go, so I have to figure out how to do this stuff at home now :P
  • Glitter_pumpkin
    Glitter_pumpkin Posts: 81
    Shoulder stand in yoga is great for strengthening the back.
  • GSCPostBaby
    GSCPostBaby Posts: 111 Member
    It's easier than you think. My husband and I workout exclusively from home and we love it. Two to three sets per exercise is sufficient and be careful not to do too many exercises which work the same muscle group. Do a couple upper and a couple lowers two to four times per week and you'll be good. As far as reps go, do as many as you can while maintaining proper form. You'll know you're working with the proper weight if you feel challenged by about the third or fourth rep. If you can't get to the third or fourth rep, you're using too much weight or resistance, if you feel fine at 15 to 20 reps, you need more weight or resistance. My goal for reps is usually between 10 and 15 reps per set depending on the muscle group and exercise. Contrary to what you may have read in the past, higher reps with low weight does not necessarily create "long, lean muscle". Long, lean muscle is something which women naturally create when the strength train so don't worry about bulking up, you need testosterone (or MAJOR supplementation and work) for that. Higher reps (as in 20-30 reps per set) and low weight creates muscle endurance and you won't see as much of a "cut" result from such workouts.
  • GSCPostBaby
    GSCPostBaby Posts: 111 Member
    By the way, this is an excellent quality resistance band set which I have. It's very well made and is easy to switch.

    http://www.amazon.com/gp/product/B0026JOS4W/ref=oh_details_o00_s01_i00

    Other than this, I only have a yoga mat, a stability ball and a few dumbbells. No bench, no plate weights, no machines . . . . it all fits behind our dining room door and we just push the table out of the way when we work out.
  • fuzz_pawz
    fuzz_pawz Posts: 106
    Thanks again guys!!! These suggestions have really helped

    I completely forgot that I bought a ball AGES ago and have only used it a few times. I think back extensions can be done on it, yes? That might give me more of a challenge for sure.
  • estrange22
    estrange22 Posts: 210 Member
    Back days are my favorites! I would go with rows of any kind although bent over rows are the easiest to do with good form. Reverse fly where you hold arms in front of face (like protecting yourself in a fight) and then move arms back at the same time until you feel your back squeezed....anything that works your entire core like a plank will also help. All in all, if you have some extra fat on your back, you're gonna have to lift heavy all over and make sure your nutritional needs are being met and you're not exceeding the calories that you need. This will rev your metabolism and blast fat all over so that your muscle will show when they grow.

    P.S. When I lift, I do as much weight as possible with good form. I try to use enough weight to only last 6-10 reps and do 3 sets. For me, for these exercises, I use 20 lbs but if you're just starting out, start low and stop your set and up your weight if you need to.

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