Your back muscles work with your shoulders, neck and abdominals to support your torso and maintain your posture. They also move your body in different directions and perform pulling and rotating movements. When you exercise your back muscles, incorporate other muscles to work with your back as they would function in sports and real-life activities, suggests Juan Carlos Santana, director of the Institute of Human Performance.
Pull-Ups
Stand beneath a pull-up bar that is about 2 to 3 feet above your head. Jump up and grab it with both hands, facing away from you about shoulder-width apart. Pull yourself up until your head clears the bar. Lower yourself until your arms are fully extended. Perform three sets of 8 to 10 reps.
Stand Cable Row
Set the handles of the cable column machine to shoulder height. Face the machine and grab both handles. Stand with one leg behind you and point both feet forward. Brace your abs and pull the handles toward your armpits. Keep your elbows close to your ribs and pull your shoulder blades together. Gradually extend your arms forward in front of you. Do three sets of 10 to 12 reps.
Bent-Over Row
Hold a 20-pound dumbbell in each hand and stand with your legs about hip-width apart. Bend your legs slightly and your torso forward at your waist. Do not round your lower back and chest open by pulling your shoulders back. Let your arms hang down below your chest with your hands facing each other. Brace your abs and pull the weights toward your armpits, pulling your shoulder blades together. Lower your arms straight down. Perform three sets of 10 to 12 reps.
Ball Scaption
Position your lower abs and hip on top of the stability ball with your feet slightly apart on your toes. Tighten your buttocks and raise your arms diagonally toward your head at about 45 degrees with your thumbs pointing up. Hold this position for one second and lower them below your chest. Bring your arms to your sides and behind you, pulling your shoulder blades together. Do not move your spine. Hold this position for one second and return them to the starting position. Do three sets for 10 reps.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Essence of Program Design"; Juan Carlos Santana; 2004
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