Back Exercises
| Step 1
Make sure TRX straps are anchored before use. Straps should be at chest level before beginning. Take a handle in each hand and lean back. Keep your body erect and your head and chest up. Extend arms just shy of bending the elbows. This will be your starting position.
| Step 2
Begin by flexing the elbow to initiate the movement. Protract or squeeze your shoulder blades as you execute the down position.
| Step 3
Pause, and then return to the starting position.
| Step 4
Repeat for prescribed repetitions. Typically 12-15 reps.
| Step 1
Sit down on the pull-down machine with the knee pad of the machine comfortably placed on your legs. These pads will prevent your body from being raised by the resistance attached to the bar.
| Step 2
Grab the bar with the palms facing palms down using the prescribed grip. Variations on grips: although there are different variations of this exercise, the basic grip should be shoulder width apart.
| Step 3
As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso slightly back while creating a small curve on your lower back and sticking your chest out. This is your starting position.
| Step 4
As you breathe out, bring the bar down until it touches your upper chest by squeezing the shoulder blades together. Focus should be on the back muscles and not the arms. If you feel it more in the arms, stop and try to place focus on back.
| Step 5
After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale here.
| Step 6
Repeat for the prescribed amount of repetitions. Typically 12-15 reps.
| Step 1
To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
| Step 2
Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds.Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
| Step 3
Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
| Step 4
Repeat for the prescribed number of reps.
Variations: You can also perform this exercise alternating opposite arm and leg.
| Step 1
Lie on an incline bench facing away from a high pulley machine with straight bar attachment.
| Step 2
Grasp the straight bar overhead with a pronated (palms down) shoulder width grip and extend your arms in front of you with the bar 1-2 inches away from your upper thighs.
| Step 3
Without bending at the elbows, lift your arms back in a semi circle until the bar is straight over your head. Breathe in here.
| Step 4
Slowly go back to the starting position using your lats and hold the contraction once you reach the starting position. Breathe out here.
| Step 5
. Repeat for the prescribed number of repetitions.
Variations: Here is a list of other attachment that may be used for variations
- angled attachment
- a rope attachment
- single handle attachment.
| Step 1
Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
| Step 2
Stand next to the bar, and take a grip with one hand just below the collar. Rise to a standing position using your hips and legs.
| Step 3
With your body in a bent-knee stance, bend slightly at the torso with your hips back and your chest up. Your arm should be extended. This will be your starting position.
| Step 4
Pull the weight to your side by retracting the shoulder and flexing the elbow. Do not jerk the weight or cheat during the movement.
| Step 5
Pause briefly, then return to the starting position.
| Step 1
Start by holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward by bending at the waist. Your back should be kept perfectly straight until it is almost parallel to the floor. With head up, the barbell should be directly in front of you with your arms hanging perpendicular to the floor.
| Step 2
Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
| Step 3
Then inhale and slowly lower the barbell back to the starting position.
| Step 4
Repeat for the prescribed amount of repetitions. Typically 12-15 reps.
| Step 1
Begin by first sitting down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked. For this exercise you will need access to a low pulley row machine with a V-bar. Note: There are several different attachments used for this exercise.
| Step 2
Lean over as you keep the natural alignment of your back and grab the V-bar handles.
| Step 3
With your arms extended pull back until your torso is at a 90-degree angle from your legs. Sit up with a slight arch in your back and your chest up. You will feel a nice stretch on your lats as you hold the bar in front of you.
| Step 4
Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals and while squeezing your back muscles . Breathe out upon exertion. Hold that contraction for a second then return to the original position while breathing in.
Repeat for the prescribed number of repetitions.
