How to Do Back Strength Training

Dumbell Pullover

Simple, great steps in learning how to do back strength training to help you be the fittest yet! These exercises target the lats on both sides and the lower body and core.

Things You'll Need

• Lightweight dumbell
• Exercise ball or bench
• Comfortable exercise clothing

Instructions

How to do Back Strength Exercises

1. Lie face up on the ball, with the head and shoulders supported , weight resting over chest.

2. Keep the glutes contracted to lift the body into a bridge position, making a straight lines from knees to head.

3. Take the weight straight up over your chest, with arms slightly bent. You can hold a soup can or a dumbell on both sides of yoru body while doing the exercise.

4. Keeping the body tight and stable, slowly lower the weight behind you, feeling your lower back stretch, as well as your stomach. Keep the elbows slightly bent.

5. Lower the weight as far as your flexibility allows, trying not to lower the weight below your head.

6. Contract the back muscles to pull the weight back over your chest. Complete 1-3 sets of 10-16 reps.

Tips & Warnings

• Don't use the ball, if you are a beginner, just try something simple such as a bench or step.

• Begin with a light weight, so you have better control.

• Combine with an ab workout for a complete workout

• Check with your doctor first if you have injuries or medical conditions.

• If you begin to feel pain, stop. You may be overdoing it.

Resources

• About.com Exercise
• Prevent Disease