Back exercise

Upper back:

Reverse Grip Pulldowns:

Sit on the seat of the lat pull down machine with feet on the floor. Set wide grip bar with a pull down machine and choose weight according to your fitness goal.

Straighten your arms up towards the ceiling and grab the bar with underhand grip (palms facing up) with wider than shoulder width apart.

Keep your back straight and look forward.

Slowly bend your elbows and pull the bar straight down in front of your chest without touching it and your elbows come next to the sides of your body.

Hold and return to the start position by stretching your arms and placing weight back to the starting position. Repeat till your desired goal.

Muscles:

Latissimus dorsi, upper and middle back and shoulders,

Biceps, brachialis, brachioradialis, levator scapulae, rhomboids, lower and middle trapezius, posterior deltoid, pectoralis major, teres major

Rear Pulldowns:

Sit on the seat of the lat pull down machine with feet on the floor. Set wide grip bar with a pull down machine behind your neck and choose weight according to your fitness goal.

Straighten your arms up towards the ceiling and grab the bar with an underhand grip (palms facing up) with wider than shoulder width apart.

Keep your back straight and look forward.

Slowly bend your elbows and pull the bar straight down behind your neck without touching it. Hold and return to the start position by stretching your arms and placing weight back to the starting position. Repeat till your desired goal.

Reverse grip triceps pull downs or Straight Arm Pulldowns:

Stand in front of the lat pull down machine with feet hip width apart. Set wide (long or T bar) grip bar with a pull down machine and choose weight according to your fitness goal.

Place your arms on sides of your body and bend elbows at 90 degree. Grab the bar with an underhand grip (palms facing up) with shoulder width apart.

Keep your back straight and look forward.

Slowly extend your elbows and pull the bar straight down and your arms come next to the sides of your body. Hold and return to the start position by placing weight back to the bar. Repeat till your desired goal.

Muscles:

Triceps

V Bar Pulldown:

Sit upright on the seat of the lat pull down machine with feet on the floor. Attach a V- bar to a pull down machine.

Straighten your arms overhead and Grab V bar with palms facing each other.

Slowly lean your upper body back around 30 degree to target latissimus dorsi and Stick your chest outward.

Bend your elbows and pull the bar near to your chest. Hold and then extend your elbows and come back to the starting position. Repeat.

V Bar Pullups:

Set the V-bar on the pull up bar and handles of the V-bar facing down. Extend your arms overhead and grab each side of the handle of V-bar with your hands. Palms should be facing each other.

Lean your trunk backward at around 30 degree to target latissimus dorsi.

Let your body hang down, bend your knees and cross your one foot over the other.

Slowly pull yourself up as high as possible and try to touch your chest to the pullup bar.

Pause and come back to the starting position. Repeat till your desired goal.

Muscles:

Latissimus dorsi, biceps, middle back, upper back and shoulders

Wide Grip Pull ups:

Stand below a pull- up bar and hold the bar with overhead grip with wider than shoulder width apart. Bend your knees and cross your feet one over the other.

Hang your body down and pull yourself up as high as possible and touch your chest to the pull up bar.

Hold and come back to the starting position. Repeat

Middle Back:

One arm dumbbell row:

Place your right knee and right hand on a bench. Position left leg on the floor with knee straight.

Lean forward at the waist, grasp a dumbbell with the left hand and lift your left arm in front of your chest. Keep your back straight.

Now slowly pull the dumbbell towards your chest and bring your elbow behind you pointing up. Pause for 1 sec and then lower the dumbbell down to the starting position.

Repeat 12-15 times. Repeat with opposite arm.

Muscles:

Entire back muscles, latissimus dorsi, middle trapezius, teres major, posterior deltoid, rhomboids, infraspinatus, biceps

Both arms dumbbell row:

Stand with feet shoulder width apart, and knees slightly bent.

Now lean forward at the waist while keeping your head and back straight.

Hold a dumbbell in each hand in front of your chest with an overhand grip as arms hang perpendicular to the floor.

Slowly lift the dumbbells up towards your stomach and bend elbows pointing back. Keep your back straight and abs tight, don’t round your back

Then lower the dumbbell back to the original position. Repeat till your desired goal.

Muscles:

Mid back, rhomboids, latissimus dorsi, erector spinae, trapezius, biceps

Bent over barbell row:

Stand with feet shoulder width apart and knees slightly bent.

Lean forward at your waist while keeping your back straight. Make sure that you keep your head up.

Hold the barbell with a wide overhand grip in front of you hanging perpendicular to the floor. Your arms should be shoulder width apart.

Now slowly lift the barbell up towards your stomach and bend elbows pointing back. Then lower the barbell back to the original position. Repeat till your desired goal.

Hammer Dumbbell Rows:

Stand with feet shoulder width apart and knees slightly bent.

Now lean forward at the waist while keeping your head and back straight. Let your arms hang perpendicular to the floor. Hold dumbbells in your hands with palms facing each other and hanging perpendicular to your trunk.

Slowly lift the dumbbells up towards your stomach and bend elbows pointing back.

Then lower the dumbbell back to the original position.

Repeat.

Incline Dumbbell Rows:

Lie on your stomach on the incline bench. Rest your arms straight down hanging perpendicular to your trunk. Hold a dumbbell in each hand with palms facing in.

Now slowly lift dumbbells upwards by bending your elbows as far as possible.

Then return dumbbell down towards the floor.

Repeat.

Reverse Grip Bent Over Rows:

Stand with feet shoulder width apart and knees slightly bent. Lean forward at your waist while keeping your back straight. Keep your head up.

Hold the barbell in front of you with palms facing forward and let it hang perpendicular to the floor.

Now slowly lift the barbell up towards your stomach and bring your elbows behind you with elbows pointing back.

Then lower the barbell back to the original position.

Repeat.

Dumbbell row with stability ball:

Stand facing a ball with feet shoulder width apart and knees slightly bent.

Now lean forward at the waist while keeping your head and back straight. Hold a dumbbell in one hand in front of your chest with overhand grip as arms hang perpendicular to the floor. Rest your other hand on the top of the stability ball.

Slowly lift the dumbbell up towards your stomach and bend your elbow pointing up and backward.

Then lower the dumbbell back to the original position.

Seated resistance band row on stability ball:

Sit on a stability ball with knees bent and feet on the floor. Keep your arms straight in front of your chest.

Tie the middle of the band onto an immovable object and grab ends of a resistance band in each hand. Make resistance band as tight as you require reaching your goal.

Now slowly pull the resistance band towards you and pull elbows back.

Then straighten your arms in front of your chest to the starting position.

Repeat till you desire.

Plank row with dumbbell:

Begin with prone plank position, on your palms and toes. Keep your entire body in one line, back straight and abs engaged.

Hold a dumbbell with one hand and pull the dumbbell towards the side of your chest and elbows pointing up and backward.

Then straighten your arms with weight towards the floor and repeat the rowing movement.

Switch sides and repeat.

This exercise works on your abs, lower back, arms and latissimus dorsi.

Push up row with dumbbell:

Begin with prone plank position, and balance your body on your hands and toes. Keep your entire body in one line, back straight and abs engaged.

Hold a dumbbell with right hand underneath your right shoulder.

Now bend your elbows and lower your chest down towards the floor. Pause for 1 sec and return to the starting position by straightening your arms.

Then pull the dumbbell towards the side of your right chest and right elbow pointing up and backward. Then straighten your right arm with weight towards the floor. Repeat with push up and rowing movement 10 times.

Switch sides by placing dumbbell under your left hand and perform push up and rowing motion. Repeat 10 times.

Lower Back:

Cobra:

Cobra exercise is helpful to strengthen and tone up abs and back. It stretches your lower back and abdominals.

Lie on your stomach on a mat. Position your hands just besides and close to your chest and palms facing the floor under your shoulders.

Now slowly straighten your arms and lift your head, shoulders and chest away from the mat as high as possible while keeping your hips stable.

Bring your head up as if looking at the ceiling and pull your shoulders back to feel the stretch at your chest.

Hold this position 8-15 seconds and return to the starting position. Repeat

Knees to chest:

Lie on your back on the mat with legs close together. Bend your knees and place your feet flat on the mat.

Slowly bring your knees up towards the chest and hug them with your arms.

Hold for 5-10 seconds and then straighten them back to the starting position.

Repeat 10 times.

Hyperextension on stability ball:

Lie on your chest and stomach on the stability ball. Extend your legs behind you and keep your feet on the floor. Place your hands behind your head.

Curl your back and lift your head and upper trunk up as high as possible. But make sure that the front of your hips is in touch with the ball.

Hold for few seconds and return back to start position. Repeat till you reach at your goal.

Alternate Superman:

Lie on your stomach on the floor. Keep your arms straight over your head with shoulder width apart. Keep your leg straight behind you and hip width apart. Your neck should be in a neutral position and head raised while looking forward.

Slowly lift your right arm and left leg straight up off the ground. Hold the position for a count 10 and then slowly return to the original position.

Switch to your left arm and right leg. Make sure your neck is not hyperextend.

Superman:

Lie face down on the mat. Stretch your both arms overhead and legs behind you.

Simultaneously lift your both legs and arms up toward the ceiling. Hold the position as long as you can. Breathe out as you raise your arms and legs.

Breathe in as you lower them back down.

Repeat as desired.

Superman on stability ball:

Lie face down with your stomach on the stability ball. Rest your hands on the floor in front of you with shoulder width apart with elbows straight.

Place your feet on the floor behind you about shoulder width apart with knee straight. Keep your back straight and abs tight.

Slowly lift your left arm and the right leg simultaneously up at the level of the body or a little bit lower or higher.

Lower them down and repeat with right arm and left leg. Keep continue alternating side back and forth.

Make sure your keep your neck straight and chin tucked to prevent from neck injuries.

Muscles:

Erector spinae, quadratus lumborum, multifidi, transversus abdominus, gluteus maximus, hamstrings, deltoid, scapular rotators.

Hyperextension on stability ball with dumbbell:

Lie down on your stomach on a stability ball with legs straight behind you and toes on the floor.

Hold a dumbbell in each hand in front of your chest with elbows bent out and palms facing to each other.

Keep your upper body parallel to the floor and dumbbells should be in touch with the ball. Make sure your head is in aligned with your entire spine.

Now slowly lift your upper trunk up by curling your abs and pressing hips against the ball.

Hold for 2 sec and return to the starting position.

Repeat.

The Bird Dog Exercise:

Get onto all fours with hands below the shoulders and knees below the hips. Keep your back straight and tighten your abs. You can hold a dumbbell in each hand.

Lift the right arm (forward) and left leg (backward) up off the floor and straighten them until they are parallel to the floor.

Hold for 5-10 seconds and return to the starting position. Repeat the opposite arm and leg. Continue with the alternate side back and forth.

Key points:

Keep your core well balanced and stable throughout the exercise. Don’t lean to support your limbs.

Muscles:

Back extensors- erector spiane, rectus abdominis, and gluteus maximus, trapezius, deltoid,

Cat exercise

Kneel on all four limbs with your arms and knees are shoulder width apart. Abs should be engaged and keep your back straight.

Pull your belly button towards your spine.

Now Round your spine up towards the ceiling and Let your head drop down.

Hold for 1 sec and return to the starting position.

Repeat 12-15 times

Camel exercise

Kneel on all four limbs with your arms and knees are shoulder width apart.

Now pull your belly button to the floor and Let your back slump down. At the same time bring your head up to look the ceiling.

Hold for 1 sec and return to the starting position.

Repeat 12-15 times

Single leg extension on stability ball and bending with dumbbell (supported deadlift with elbow bend)

Place a stability ball behind your left leg.

stand with the right foot on the floor, bend your left knee and rest your shins and left foot on the stability ball so left heel comes near to your left butt.

Hold a dumbbell with your left hand and extend your left arm overhead. Rest your right arm at your side.

Now simultaneously straighten your left leg back by rolling ball behind you and bend your upper trunk forward from your waist until your back is parallel to the floor, and bring a dumbbell down towards the floor.

Repeat 12 times. Switch side and do another 12 reps.

Muscles:

Core, glute, legs, and shoulders

Barbell-deadlifts:

This is a compound exercise. It trains multiple larger muscle groups. It works your lower back the most, upper back, middle back, thigh and hips. It works from finger to toe. This single exercise stresses your entire body at some extent.

Stand with feet about shoulder-width apart. Grab the barbell in front of your thighs with both hands.

Keep your back straight and pull shoulders back throughout exercise. Keep your head in a neutral position and look straight ahead throughout the movement.

Now bend your knees slightly and lean forward at the waist and slowly lower the bar down over the feet. Keep the bar close to your body without touching them.

Then roll it over your legs until your hips and knees fully extend, barbell reaches at mid-thigh level to the starting position.

Repeat till desired.

Muscle:

Erector spinae (lower back), hamstrings, gluteus maximus, adductor longus, quadriceps, hamstrings, soleus, lats, traps, middle back, forearm

Tips to avoid injury: keep your chest out and shoulder back. Make sure your shoulder is placed directly above the bar while squatting down. Your back should be straight.

Deadlift with dumbbells:

Stand with feet shoulder width apart and hold a dumbbell in each hand in front of your thighs.

Now slowly lean forward from your hips and keep your back straight.

Bring dumbbells towards the floor. Bend your knees slightly.

Return to the starting position and repeat.

Barbell Good Morning:

Stand with feet about a shoulder width apart, and rest a barbell across your shoulders behind your neck. Hold the bar with both hands at each side with palms facing forward. Keep back straight and abs tight.

Now bend your upper body forward from waist until it is parallel to the floor.

Slightly bent your knees and keep your back straight throughout the exercise.

Raise your trunk back to start position. Repeat for 12-15 times.

Muscles:

Lower back (erector spinae) and hamstrings, gluteus maximus, hip adductors (adductor magnus).

Stiff leg deadlift with barbell:

Stand with feet about your hip width apart. Hold a barbell with shoulder width apart, in front of your thigh, and palms facing your thighs or backwards.

Slightly bend your knees and keep your back straight throughout the exercise.

Now bend your trunk from the waist and lower your body down, and bring the barbell to the lower legs. Hold for 1 sec and return to the starting position.

Repeat till your desired goal.

One leg stiff leg deadlift with dumbbell:

Stand with feet about a shoulder width apart and hold a dumbbell in each hand at arm’s length in front of your thighs with palms facing your thighs or backward. Keep your back straight and knees slightly bent throughout motion.

Lift one leg off the floor and extend it behind you, as you bend your trunk from the waist and lower your body down until it is parallel to the floor. Hold for 1 sec and return to the start position by bringing leg and trunk back to stand position.

Repeat 10 times. Switch leg and do another 10 reps.

Leg extension plus trunk bending with medicine ball:

Stand with feet together. Grab a medicine ball with both hands and extend your arms overhead.

Simultaneously slide your right leg straight back by bending your left knee at 90 degree angle, bring a ball down in front of your right thigh.

Keep your back and head straight. Don’t curl your upper trunk.

Your left knee should not go beyond your toes. Bring right leg back to start position and arms overhead.

Repeat with opposite leg. Keep continue alternating side back and forth.

Muscles:

Back, quadriceps, glute, abs

Reverse plank with Leg lift:

Sit on the floor with knees bent at 90 degree angle and feet flat on the floor. Rest your arms behind you on the floor with shoulder width apart and fingertips pointed forward.

Slightly lean your upper torso back and slightly bend your elbows.

Extend your arms straight and lift your butt slightly up off the floor. This is your starting position.

Now lift your right leg straight up towards the ceiling and lower it back to the starting position and repeat with opposite leg.

Keep continue alternating legs lift.

You can add resistance by increasing speed of legs lift.

Muscles:

Lower back, obliques, rectus abdominis, quadriceps, glutes, hamstrings, deltoid, triceps, calves.

Reverse plank with Bicycle crunches:

Sit on the floor with knees bent at 90 degree angle and feet flat on the floor. Rest your arms behind you on the floor with shoulder width apart and fingertips pointed forward.

Slightly lean your upper torso back and slightly bend your elbows.

Now straighten your arms and lift your butt slightly up off the floor. This is your starting position.

Raise your right foot off the floor and rest your left hand behind your head.

Now rotate your upper torso to the right side and bring right knee and left elbow towards each other at the midline.

Repeat 10 times. Switch sides and repeat.

Variation:

Straighten right arm and left leg up towards the ceiling, and right hand touches left foot.

Muscles:

Lower back, obliques, rectus abdominis, iliopsoas, quadriceps, glutes, hamstrings, deltoid, triceps, biceps, calves.