Things You'll Need:
- Weights
- Tubing or Dynaband
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Step 1
Bent RowTry some bent rows. Rows, which work the upper back, can be done with weights, tubing or machines. To use weights, stand on your left foot. Lean forward and place your right knee and right hand on a chair or bench. Hold a weight in your left hand with your palm facing your body, and let the weight hang down by your left side---then squeeze your shoulder blades together as you lift the weight up to waist height. Do not twist your back as you lift, and keep your elbow close to your body. Then lower the weight slowly down.
You can also do this exercise by sitting at a machine, or by wrapping tubing around a secure surface and pulling straight back with your elbows bent. See the picture here from slbfitness.com -
Step 2
Lat pull-down with machineDo lat pull-downs---these exercises work the upper and middle back. Sit at a machine or wrap a piece of tubing around a high, secure pole, such as a railing post at the top of a staircase. Pull the abdominal muscles in and lean back, keeping your back straight. Squeeze your shoulder blades together, and with your palms facing away from you, pull the bar on the machine or the tubing to your chest. Then raise it slowly back up, as in the picture here from MunFitnessBlog.com.
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Step 3
PulloverIncorporate pullovers. This exercise works the upper back. You can lie on a bench on your back or lie over a physioball. If you use a physioball, make sure your upper back and head rest on the ball to protect your neck. Use a single weight, and hold an end with each hand. Keeping your abdominal muscles contracted, lift the weight up so it is directly over your chest. Then lower it back overhead as far as you can without arching your back. Tighten your stomach muscles and bring it back over your chest as shown here in the picture from iposture.com
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Step 4
Front Lateral RaiseUse prone front lateral raises to work the entire back. Lie on a bench on your stomach, or place a physioball on the floor, kneel next to it and rest your chest and chin on the ball. Holding a weight in each hand bring your arms forward and overhead. Your palms should be facing the floor, and your elbows should be next to your ears. Keeping your elbows straight, lower the weights to the floor. Tighten the muscles in your back and contract your stomach muscles, then lift the weights back up so your elbows are next to your ears. Do not lift so high that you arch your back. Then lower the weights down with control. You can do this exercise with both hands together, or one hand at a time if your back is sensitive. See the image here from pureskyvaulting.com
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Step 5
Back HyperextensionsComplete your workout with back hyperextensions. This exercise targets the lower back. Lie on a bench or over a physioball so that your stomach is on the bench or ball and your chest is off. Bring your hands behind your head. Tighten your abdominal muscles and lower back. Lift your head, shoulders and chest up and arch your back slightly---see the image here from backtrainer.com. Then lower slowly down. For more resistance, you can hold weights in your hands and then cross your hands over your chest.
