BACK
Your back is characterized by three smaller muscles: latisimus dorsi, rhomboids (upper/middle back), and erector spinae (lower back). These three muscles, along with smaller supporting muscles deep beneath the skin's surface, play a huge role in almost everything you do, from swinging a golf club to sitting at the dinner table.
Erector Spinae: Runs along the lower part of the spine, hereafter referred to as the lower back. Your lower back supports your upper body, extending your spine and flexing it to either side, a part of almost every activity imaginable.
BACK EXTENSIONS:
Muscles worked: |
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Lower Back |
| Instructions: |
- Position yourself in a back extension machine, ankles locked behind the pads, groin area and upper thighs resting on padded platform.
- The top of your hips should be over the edge of the platform, your back should be parallel to the floor.
- Fold your arms across your chest.
- Bend over at the waist, with your upper torso lowered to the point where it is just a few inches above being perpendicular to the floor.
- Raise up to the starting position and hold for a brief second.
- Lower yourself slowly and repeat.
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| Don'ts: |
- Don't just go through the motions swinging up and down. Move in a slow, controlled manner.
- Don't stand up with legs or move the positioning of your back in effort to lift the weight.
- Don't let the weight fall down, lower it slowly resisting the weight.
- Don't use barbell plates larger than 25 lbs. The 35 and 45 lb. plates will restrict your range of motion.
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| Alternate exercises: Back Extensions (With Weight), Good Mornings (Advanced)
Note: Once this exercise becomes too easy for your goal repetitions, try Back Extensions while holding a weight (Ex. #34).
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Below is a list of the most effective strength-training exercises for your back. Included with each exercise is the specific muscle group/s worked, a thorough explanation of how to do each exercise, common mistakes you should avoid, and a list of alternate exercises that work the same muscle group. Also, to assure safety and effectiveness, those exercises that are advanced, that require the use of a weightlifting belt, or that require a spotter are so indicated.
 This site takes advantage of the latest QuickTime technology to display our exercise video demonstrations. If you're having problems viewing these video demonstrations, you can download the latest version of QuickTime by clicking here, FREE of charge. And always feel free to e-mail us if you'd like our help.
 If you'd like to view and print out all of these exercise instructions in an easy-to-follow "manual" format, please click here for the PDF version. Each and every exercise includes the beginning and midpoint images of the video demonstration so that you'll have a visual to compliment the text instructions. You'll need the Adobe Acrobat application, but this is likely already installed on your computer. If not, please go to http://www.adobe.com to download the latest version, free of charge.
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