Workout Wednesday: A Better Back

Posted by FiscusFitness, LLC on December 6, 2016

Workout Wednesday is a recurring feature. You can perform the exercises on your own-- either at home, or print it out and take it to the gym.

Today's Workout: Get a Better Back

Are you ignoring your backside?  When working out, there is a tendency to train the muscles we see: the chest, thighs, abdominals, arms, and shoulders.  But you have to work all your muscle groups, evenly.  Otherwise, you can develop a muscular imbalance which can lead to pain, inflexibiliy and even injury.

It’s easy to work your back at the gym, but harder to find exercises that work at home.  There are plenty of lower body stretches you can do, but for the upper back: latissmus dorsi and rhomboids in particular, you have to do pulling and rowing movements.

This work out can be done at home or the gym.  However, if you rather workout at home it's recommended you purchase a few items so you can work you back in an effective manner.

You can get a pull up bar. Or, choose a fitness band with lat pull attachment.  You'll also need a pair of dummbells for bent-over rows. You should purchase a pair of dumbbells that are heavy enough that you fail after at least ten repetitions.  A fitness ball is helpful, too.

Pull Up or Band Lateral Pulldown (for those who cannot perform a pull up): As many reps as you can to failure

Back Extension (machine at gym fitness ball at home): 10 Reps  

Wait 2 Minutes

Pull Up or Band Lateral Pulldown (for those who cannot perform a pull up): As many reps as you can to failure

Back Extension (machine at gym fitness ball at home): 10 Reps  

Wait 2 Minutes

Lateral Pulldown: Weight or band that you fail at 10-12 Reps

Locust Pose: 30 Seconds

Wait 2 Minutes

Lateral Pulldown: Weight or band that you fail at 8-10 Reps

Locust Pose: 30 Seconds

Wait 2 Minutes

Lateral Pulldown: Weight or band that you fail at 6-10 Reps

Locust Pose: 30 Seconds

One Arm Dumbbell Row: Weight or band that you fail at 10-12 Reps, weaker side first.

Supinated Two Arm Row from Bend Over Position: Using the same weight or band, row simultaneously for as many reps until failure

Wait 2  Minutes

One Arm Dumbbell Row: Weight or band that you fail at 10-12 Reps, weaker side first.

Supinated Two Arm Row from Bend Over Position: Using the same weight or band, row simultaneously for as many reps until failure

 

Disclaimer: Always contact us if you are unsure about how to perform a movement. "Workout Wednesday" is a free service and you will not be charged. By attempting the workout above, you are assuming any and all risk that comes with exercising on your own, without trainer supervision. Always make sure you are cleared for exercise by your family physician.

 

 

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