Strength Exercises for the Back

Hyperextension

• Lie prone on the bench (feet stabilized) and place your hands behing your head.
  
  
• Raise your upper body up until it is parallel to the floor and lower it back after a short pause.
  
  
• Breathe out while raising yourself and breathe in while lowering yourself back.
  
  

Twisting Hyperextension

• Lie prone on the bench (feet stabilized) and place your hands behing your head.
  
  
• Raise your upper body up to one side, until it is parallel to the floor and lower it back after a short pause. Alternate sides.
  
  
• Breathe out while raising yourself and breathe in while lowering yourself back.
  
  

Seated Row

• Sit down facing the machine and grasp the handles in front.
  
  
• Pull the handles towards you until your elbows form 90 degree angles and let them slowly swing back after a short pause.
  
  
• Try to keep your back straight throughout.
  
  

Seated Row on Low Pulley

• Sit down, knees slightly bent and grasp the handle with both hands, arms close to being fully extended.
  
  
• Pull the handles towards your abdomen until your elbows form 90 degree angles and let them slowly swing back after a short pause.
  
  
• Try to keep your back straight throughout.
  
  

Back Fly

• Sit down facing the machine and grab the handles in front, elbows slightly bent.
  
  
• Pull the handles back to your sides while keeping your arms extended let them slowly swing back after a short pause.
  
  
• Try to keep your back straight throughout.
  
  

Back Fly on High Pulley

• Stand up sideways in front of the structure and grab the handle with your hand furthest to the structure, palm facing it.
  
  
• Pull the handle out to your side while keeping your arm extended and let it slowly swing back after a short pause. Alternate side after a completed set.
  
  
• Try not to change the angle in your elbow so as to exercise primarily your back, not your triceps.
  
  

Front Fly on High Pulley

• Stand up sideways in front of the structure and grab the handle up high with your hand closest to the structure, palm facing forward.
  
  
• Pull the handle out to the opposite side while keeping your arm extended and let it slowly swing back after a short pause. Alternate side after a completed set.
  
  
• Try not to change the angle in your elbow so as to exercise primarily your back, not your triceps.
  
  

Trunk Push Back

• Sit down on the bench and position your upper body slightly bent forward with your back against the rotating pad.
  
  
• Push your upper body backwards as far as you comfortably can and let the structure slowly swing back after a short pause.
  
  
• Breathe out while pushing back and breathe in while returning to starting position.
  
  

Pulldown - Pronation Grip

• Sit on the bench and grab the handlebar with both hands, palms facing the structure.
  
  
• Pull the handle down until it is in front of your chest and let it slowly swing back after a short pause.
  
  
• Try to keep your back straight throughout.
  
  

Front Pulldown - Supination Grip

• Sit on the bench and grab the handlebar with both hands, palms facing you.
  
  
• Pull the handle down until it is in front of your chest and let it slowly swing back after a short pause.
  
  
• Try to keep your back straight throughout.
  
  

Front Pulldown - to Chest

• Sit on the bench and grab the handlebar with both hands, palms facing each other.
  
  
• Pull the handle down until it is in front of your chest and let it slowly swing back after a short pause.
  
  
• Try to keep your back straight throughout.
  
  

Front Pulldown - Close-Grip

• Kneel down in front of the high pulley machine and grab the bar with both hands in a close-grip position, palms facing forward.
  
  
• Lower the bar down until your upper arms are parallel to your upper body and let it slowly rise back up after a short pause.
  
  
• Try to keep your back straight throughout.
  
  

Front Pulldown - Wide-Grip

• Kneel down in front of the high pulley machine and grab the bar with both hands in a wide-grip position, palms facing forward.
  
  
• Lower the bar down until your upper arms are parallel to your upper body and let it slowly rise back up after a short pause.
  
  
• Try to keep your back straight throughout.
  
  

Back Pulldown

• Kneel down closely in front of the high pulley machine and grab the bar with both hands in a medium-grip position, palms facing forward.
  
  
• Lower the bar down until it touches the back of your neck and let it rise back up after a short pause.
  
  
• Try to keep your back straight throughout.
  
  

Back Pulldown - Wide-Grip

• Kneel down closely in front of the high pulley machine and grab the bar with both hands in a wide-grip position, palms facing forward.
  
  
• Lower the bar down until it touches the back of your neck and let it rise back up after a short pause.
  
  
• Try to keep your back straight throughout.
  
  

Stiff-Arm Pulldown - Close-Grip

• Stand in front of the high pulley machine and grab the bar with both hands in a medium-grip position, arms extended.
  
  
• Lower the bar down until it is in front of your thighs and let it rise back up after a short pause.
  
  
• Keep your arms straight throughout.
  
  

Chin-Up

• Grab the handlebar with both hands in a wide position, palms facing forward.
  
  
• Pull yourself up until your chin reaches just above the bar and lower yourself back down after a short pause.
  
  
• Breathe out while raising yourself and breathe in while lowering yourself back.
  
  

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