Gym EXERCISES

GYM EXERCISES

BACK EXERCISES



Alternating renegade row
Difficulty Level: Advanced
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Biceps Brachii

INSTRUCTIONS:
Step 1: Take a push-up position holding on to two kettlebells.

Step 2: Pull one kettlebell up. Hold the kettlebell in the top position for a second, then lower it back to the floor in a controlled motion. Switch arms after each rep.

Step 3:

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Back raise
Difficulty Level: Beginner
Injury Chance: Osteochondrosis
Main Body Part: Back
Muscle Groups: Lower Back, Glutes

INSTRUCTIONS:
Step 1: Hook your feet under the leg anchor of a back-machine station.

Step 2: With your upper thighs on the pad and your hands behind your head, bend forward at the hips until your upper body is almost perpendicular to the floor.

Step 3: Without swinging your shoulders, raise your torso until it's in line with your lower body, then lower it.

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Band back stretch
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Biceps Brachii

INSTRUCTIONS:
Step 1: Sit straight with your legs together. Wrap the band around your feet and hold a handle in each hand.

Step 2: Pull your left arm back. Hold, and go back to the starting position.

Step 3:

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Band bent-over row
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Lower Back, Latissimus Dorsi

INSTRUCTIONS:
Step 1: Start with the band under your feet, knees bent and your torso leaning forward.

Step 2: Exhale and pull both handles back. Hold the position when your upper arms are perpendicular to your neck.

Step 3:

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Band close grip row
Difficulty Level: Advanced
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Lower Back, Latissimus Dorsi

INSTRUCTIONS:
Step 1: Start with the band under your feet, knees bent and your torso leaning forward.

Step 2: Pull both handles in toward your hips, keeping your arms close to your body. Your elbows should move behind your back. Hold, and go back to starting position.

Step 3:

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Band front arm stretch
Difficulty Level: Advanced
Injury Chance: Elbow joint trauma
Main Body Part: Back
Muscle Groups: Trapezius, Triceps Brachii

INSTRUCTIONS:
Step 1: Stand with your feet slightly apart, your arms at the shoulder level. Grasp an end of the band in each hand.

Step 2: Pull the band to the sides. Hold, and go back to the starting position.

Step 3:

Click to return to main body parts list.

Band side arm stretch
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Biceps Brachii

INSTRUCTIONS:
Step 1: Stand with your feet slightly apart. Hold an end of the band in each hand in front of you. One hand is above your head, and the other hand is in front of your chest.

Step 2: Pull both arms away from each other. Hold, and go back to the starting position.

Step 3:

Click to return to main body parts list.

Bar upright row
Difficulty Level: Beginner
Injury Chance: Shoulder girdle trauma
Main Body Part: Back
Muscle Groups: Trapezius, Rotator Cuff

INSTRUCTIONS:
Step 1: Grasp the barbell with straight arms using narrow overhand grip. The bar touches your thighs.

Step 2: Inhale and raise the bar to your chin. Keep the bar very close to your torso.

Step 3: Hold the bar in the highest point and slowly return it to the starting position.

Click to return to main body parts list.

Barbell shrug
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Trapezius, None

INSTRUCTIONS:
Step 1: Hold a barbell with an overhand grip at an arm's length in front of your thighs. Lean forward a bit.

Step 2: Shrug your shoulders as high as you can. Hold, and go back to the starting position.

Step 3:

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Barbell stiff leg deadlift
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Lower Back, Glutes

INSTRUCTIONS:
Step 1: Hold a barbell with an overhand grip at an arm's length in front of your thighs. Keep your feet shoulder-width apart and knees slightly bent.

Step 2: Keeping the position of your knees, lower your torso almost parallel to the floor. Hold, and go back to the starting position.

Step 3:

Click to return to main body parts list.

Blunt angle lat pulldown
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Biceps Brachii

INSTRUCTIONS:
Step 1: Grab the bar with an overhand grip, your hands shoulder-width apart. Lean back until your body forms a blunt angle with the floor.

Step 2: Keeping your torso fixed, pull the bar to your chest. Hold, then slowly go back to the starting position.

Step 3:

Click to return to main body parts list.

BOSU leg raise
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Lower Back, Glutes

INSTRUCTIONS:
Step 1: Stand on your hands and knees on the BOSU. Try to keep your feet off the ground.

Step 2: Slowly raise one leg straight behind you and hold for several seconds. Try to keep your body in a straight line. Go back to the starting position.

Step 3:

Click to return to main body parts list.

Cable close grip pulldown
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Biceps Brachii

INSTRUCTIONS:
Step 1: Attach a neutral grip bar to the cable machine. Sit down with your face to the machine, grasp the bar and angle your torso about 20 degrees back.

Step 2: Pull the bar to your chest. Keep your elbows tucked in to your body. Slowly return the bar to the starting position.

Step 3:

Click to return to main body parts list.

Cable front lat pulldown
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Brachialis

INSTRUCTIONS:
Step 1: Attach a wide grip bar to the machine. Take the bar with an overhand grip, your hands wider than shoulder width apart. Holding the bar, sit down on the machine. This should take the weight off the stack.

Step 2: Keeping a straight back, looking forward, and leaning a bit backwards, slowly pull the bar to your chest. Hold, and slowly lower the weight to the starting position without it touching the stack.

Step 3:

Click to return to main body parts list.

Cable one-hand pulldown
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Biceps Brachii

INSTRUCTIONS:
Step 1: Attach a stirrup handle to a lat-pulldown machine. Grab the handle with one hand so that your palm faces inward. Sit down.

Step 2: With a straight back, pull the handle toward your chest. Hold and go back to the starting position.

Step 3:

Click to return to main body parts list.

Cable seated close row
Difficulty Level: Intermediate
Injury Chance: Shoulder trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Pectoralis

INSTRUCTIONS:
Step 1: Sit on the platform with your knees bent and grasp the cable attachment. Slide your thighs back, with your knees slightly bent.

Step 2: Pull the handle straight towards your chest, bending your arms at the elbows and pressing your shoulder blades together. Remain upright throughout and do not sway during the exercise.

Step 3:

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Cable seated neutral grip row
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Biceps Brachii

INSTRUCTIONS:
Step 1: Sit on the platform with your knees bent and grasp the pulldown bar with parallel grips. Slide your thighs back, with your knees slightly bent.

Step 2: Pull the handle straight towards your chest, bending your arms at the elbows and pressing your shoulder blades together. Remain upright throughout and do not sway during the exercise.

Step 3:

Click to return to main body parts list.

Cable seated rope handle row
Difficulty Level: Advanced
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Biceps Brachii

INSTRUCTIONS:
Step 1: Sit on the platform with your knees bent and grasp the rope handle. Slide your thighs back, with your knees slightly bent.

Step 2: Pull the handle straight towards your chest, bending your arms at the elbows and pressing your shoulder blades together. Remain upright throughout and do not sway during the exercise.

Step 3:

Click to return to main body parts list.

Close grip assisted chin-up
Difficulty Level: Intermediate
Injury Chance: Shoulder joint trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Brachialis

INSTRUCTIONS:
Step 1: Hang from the parallel bars of a pull-up machine taking a wide underhand grip on them. Put your knees on the pad.

Step 2: Pull yourself up until your chest is as close to your hands as possible. Hold, and slowly go back to the starting position.

Step 3:

Click to return to main body parts list.

Close grip chin-up
Difficulty Level: Intermediate
Injury Chance: Shoulder joint trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Brachialis

INSTRUCTIONS:
Step 1: Hang down from a pull up bar gripping it with an underhand grip shoulder width apart

Step 2: Keeping your body and legs still, pull your chest to the bar. Go back to the starting position

Step 3:

Click to return to main body parts list.

Dead lift
Difficulty Level: Beginner
Injury Chance: Varix dilatation of lower extremities
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Hamstrings

INSTRUCTIONS:
Step 1: Take the sumo wrestlerís stance with your feet shoulder-width apart. Bend knees and bend over the bar with back straight. Grasp the bar with narrow overhand grip.

Step 2: Take a deep breath and pull bar up in three moves.

Step 3: Exhale when the effort is maximal.

Click to return to main body parts list.

Dumbbell bent-over row
Difficulty Level: Intermediate
Injury Chance: Shoulder trauma
Main Body Part: Back
Muscle Groups: Trapezius, Latissimus Dorsi

INSTRUCTIONS:
Step 1: Grab one dumbbell with your weaker hand and hold it at an armís length in front of your legs, palm facing in. Place your non-working arm behind your back.

Step 2: Tighten your core and push your hips back until your torso is at a 45-degree angle to the floor. Bend your knees slightly, but make sure your neck and head are in one line with your back.

Step 3: Pull the dumbbell up to the side of your abdomen, then lower it back to your armís length.

Click to return to main body parts list.

Dumbbell renegade row
Difficulty Level: Advanced
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Rectus Abdominis

INSTRUCTIONS:
Step 1: Take a pair of dumbbells and go down to a push-up position, your arms straight.

Step 2: Stiffing your core, raise the dumbbell in your right hand to the side of your chest, bending your elbow. Hold and quickly go back to the starting position.

Step 3:

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Farmer's walk
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Rectus Abdominis

INSTRUCTIONS:
Step 1: Hold a pair of heavy dumbbells at your sides. Walk keeping your body upright.

Step 2:

Step 3:

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Half-kneeling cable lift with twist
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Biceps Brachii

INSTRUCTIONS:
Step 1: Half-kneel with your side to the weight stack. Rotate your torso to the stack and take the rope handle with both hands.

Step 2: Twist your torso to the opposite side, lifting the handle and keeping your arms straight. Go back to the starting position.

Step 3:

Click to return to main body parts list.

Half-kneeling chop
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Biceps Brachii

INSTRUCTIONS:
Step 1: Kneel down so that your knee closer to the station is bent 90 degrees, with your foot flat on the floor. Keep your outside knee on the floor. Grab the rope handle with both hands.

Step 2: Without moving your torso, pull the rope across your body to your opposite hip. Go back to the starting position.

Step 3:

Click to return to main body parts list.

Half-kneeling upward chop
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Biceps Brachii

INSTRUCTIONS:
Step 1: Kneel down with you side to the machine so that your inside knee is on the floor. Your outside leg is bent 90 degrees and the foot is on the floor. Grasp the rope handle with an overhand grip.

Step 2: Keeping your torso in place, pull the rope past your outside shoulder. Go back to the starting position.

Step 3:

Click to return to main body parts list.

Half-kneeling upward chop with twist
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Biceps Brachii

INSTRUCTIONS:
Step 1: Kneel down with you side to the machine so that your inside knee is on the floor. Your outside leg is bent 90 degrees and the foot is on the floor. Grasp the rope handle with an overhand grip.

Step 2: Twist your torso to the opposite side as you pull the rope past your outside shoulder. Go back to the starting position.

Step 3:

Click to return to main body parts list.

Hanging shrug
Difficulty Level: Intermediate
Injury Chance: Shoulder joint trauma
Main Body Part: Back
Muscle Groups: Trapezius, None

INSTRUCTIONS:
Step 1: Take an overhand grip at a chin-up bar and hang at your arm's length.

Step 2: Keeping your arms in place, pull your shoulder blades down and together. Hold the position for several seconds.

Step 3:

Click to return to main body parts list.

High machine row
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Biceps Brachii

INSTRUCTIONS:
Step 1: Sit upright holding the handles with a neutral grip, your arms extended in front above your head.

Step 2: Pull the handles down to the sides of your chest until your elbows are behind your back and shoulders are pulled back. Go back to the starting position.

Step 3:

Click to return to main body parts list.

Incline bench lever back extension
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Lower Back, None

INSTRUCTIONS:
Step 1: Sit on the machine, your shoulder blades against the pad.

Step 2: Look ahead and lean backward. Keep your back straight. Return, until your back is slightly arched.

Step 3:

Click to return to main body parts list.

Kettlebell bent-over row
Difficulty Level: Advanced
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Biceps Brachii

INSTRUCTIONS:
Step 1: Put two kettlebells between your feet. Bend your knees slightly and push your butt out as much as possible.

Step 2: Grab both kettlebells and pull them to your torso as high as you can. Lower the kettlebells back to the floor in a controlled motion.

Step 3:

Click to return to main body parts list.

Kneeling chop
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Biceps Brachii

INSTRUCTIONS:
Step 1: Kneel down next to the machine with one side facing the weight stack. Grab the rope handle with both hands.

Step 2: Keeping your torso fixed, pull the rope across your body to your outside hip. Go back to the starting position.

Step 3:

Click to return to main body parts list.

Kneeling lat pulldown
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Biceps Brachii

INSTRUCTIONS:
Step 1: Stand on your knees in front of a lat pulldown machine, your body straight from your shoulders to your knees. Grab the bar with an overhand grip, your hands slightly closer than shoulder-width apart.

Step 2: Keeping your torso fixed, pull the bar to your chest. Hold, then slowly go back to the starting position.

Step 3:

Click to return to main body parts list.

Kneeling upward chop
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Biceps Brachii

INSTRUCTIONS:
Step 1: Kneel down by the machine with one side to the weight stack. Take an overhand grip on the rope handle with both hands.

Step 2: Keeping your torso in place, pull the rope past your outside shoulder. Go back to the starting position.

Step 3:

Click to return to main body parts list.

Kneeling upward chop with twist
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Biceps Brachii

INSTRUCTIONS:
Step 1: Kneel down by the machine with side to the weight stack. Rotate your torso to grip the rope handle with both hands.

Step 2: Twist your torso to the opposite side as you pull the rope past your outside shoulder. Go back to the starting position.

Step 3:

Click to return to main body parts list.

Lat pulldown
Difficulty Level: Intermediate
Injury Chance: Shoulder girdle trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Biceps Brachii

INSTRUCTIONS:
Step 1: Attach a wide grip bar to the machine. Take the bar with an overhand grip, your hands wider than shoulder width apart. Holding the bar, sit down on the machine. This should take the weight off the stack.

Step 2: Keeping a straight back, looking forward, and leaning a bit backwards, slowly pull the bar to your chest. Hold, and slowly lower the weight to the starting position without it touching the stack.

Step 3:

Click to return to main body parts list.

Lat pulldown behind back
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Brachialis

INSTRUCTIONS:
Step 1: Take an overhand grip on the wide cable bar. Sit down with your thighs under the supports.

Step 2: Pull the bar down behind your neck. Then go back to the starting position until your arms are fully extended.

Step 3:

Click to return to main body parts list.

Low cable lift
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Biceps Brachii

INSTRUCTIONS:
Step 1: Take the rope handle attached to a low-pulley with both hands. Bend your knees and hips, and make a half-squat.

Step 2: Stand up twisting your torso to the side till your hands are almost level with your eyes. Hold, then go back to the starting position.

Step 3:

Click to return to main body parts list.

Low cable row with arm rotation
Difficulty Level: Advanced
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Biceps Brachii

INSTRUCTIONS:
Step 1: Sit down in front of the machine. Grab the rope handle with both hands, your palms facing each other.

Step 2: Pull the handle to your face, bringing your shoulder blades together and rotating your upper arms and forearms back. Hold, and slowly go back to the starting position.

Step 3:

Click to return to main body parts list.

Low machine row
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Biceps Brachii

INSTRUCTIONS:
Step 1: Sit upright holding the handles with a neutral grip, your arms extended forward.

Step 2: Pull the handles to your torso. Return to the starting position

Step 3:

Click to return to main body parts list.

Machine back raise
Difficulty Level: Beginner
Injury Chance: Waist trauma
Main Body Part: Back
Muscle Groups: Lower Back, Rectus Abdominis

INSTRUCTIONS:
Step 1: Sit on seat of the press machine with your torso bent forward. Place the pad at your shoulder-blades level.

Step 2: Inhale and straighten your torso as much as you can.

Step 3: Slowly return to the starting position.

Click to return to main body parts list.

Medicine ball back arc
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Lower Back, Rectus Abdominis

INSTRUCTIONS:
Step 1: Lie down on your stomach. Hold a medicine ball behind your head.

Step 2: Arch your back as high as you can.

Step 3:

Click to return to main body parts list.

Medicine ball hyperextension
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Lower Back, Rectus Abdominis

INSTRUCTIONS:
Step 1: Lie down on a Swiss ball with your stomach. Press your feet against the floor, your legs straight. Hold a medicine ball straight in front of yourself. Look down.

Step 2: Raise your straight arms. Hold and go back to the starting position, without putting the ball on the floor.

Step 3:

Click to return to main body parts list.

Narrow neutral grip pulldown
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Biceps Brachii

INSTRUCTIONS:
Step 1: Sit upright holding the handles with a narrow neutral grip, your arms extended overhead.

Step 2: Pull the handles down to your shoulders, bending your arms at the elbows. Go back to the starting position, fully straightening your arms.

Step 3:

Click to return to main body parts list.

Neutral grip lat pulldown
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Biceps Brachii

INSTRUCTIONS:
Step 1: Attach a neutral grip bar to the cable machine. Sit down with your face to the machine, grasp the bar and angle your torso about 20 degrees back.

Step 2: Pull the bar to your chest. Keep your elbows tucked in to your body. Slowly return the bar to the starting position.

Step 3:

Click to return to main body parts list.

One-arm cable row
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Trapezius

INSTRUCTIONS:
Step 1: Attach a stirrup handle to the cable and sit down with your feet together.

Step 2: Keeping your torso fixed in one place, pull the handle to your side.

Step 3:

Click to return to main body parts list.

One-arm cable row with twist
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Obliques

INSTRUCTIONS:
Step 1: Attach a stirrup handle to the cable and sit down with your feet together and your torso upright.

Step 2: Rotating your torso to the right, pull the handle to your side. Hold, and go back to the starting position.

Step 3:

Click to return to main body parts list.

One-arm dumbbell row combo
Difficulty Level: Advanced
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Obliques

INSTRUCTIONS:
Step 1: Hold a dumbbell at an arm's length, and stand with your feet shoulder-width apart, knees slightly bent. Lower your torso until it's almost parallel to the floor, keeping your lower back naturally arched.

Step 2: Pull the dumbbell to the side of your chest, twisting your torso to the same side. Hold, and slowly go back to the starting position.

Step 3:

Click to return to main body parts list.

One-arm row
Difficulty Level: Intermediate
Injury Chance: Shoulder trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Biceps Brachii

INSTRUCTIONS:
Step 1: Kneel over bench with arm supporting body. Bring your shin to a 90į angle with your thigh. Make sure your back is positioned at 45į angle to the bench.

Step 2: Grasp dumbbell with the other hand and extend the arm down. Relax the shoulder.

Step 3: Take a deep breath and start bringing the dumbbell up flexing the elbow.

Click to return to main body parts list.

One-leg good morning
Difficulty Level: Advanced
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Lower Back, Rectus Abdominis

INSTRUCTIONS:
Step 1: Put a barbell on your upper back holding it with an overhand grip.

Step 2: Bend forward as far as you can. Hold, and go back to the starting position.

Step 3:

Click to return to main body parts list.

Overhand close grip lat pulldown
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Biceps Brachii

INSTRUCTIONS:
Step 1: Attach a small straight bar to the machine (you can use the wide grip bar if you prefer). Take the bar with an overhand grip, hands around 10-12 inches apart. Sit down on the machine with your arms fully outstretched.

Step 2: Your back straight, slowly pull the weight to your chest. Hold, and slowly lower the weight to the start position.

Step 3:

Click to return to main body parts list.

Parallel grip rear lat pulldown
Difficulty Level: Advanced
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Triceps Brachii

INSTRUCTIONS:
Step 1: Grasp the pulldown bar with parallel grips. Sit upright on a bench.

Step 2: Pull the bar down behind neck. Lean forward a few degrees. Return and repeat.

Step 3:

Click to return to main body parts list.

Rope lat pulldown
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Biceps Brachii

INSTRUCTIONS:
Step 1: Attach a rope handle to the machine. Take the rope with a neutral grip, your palms facing in and thumbs back. Sit down on the machine and raise the weight off the stack, your arms extended.

Step 2: Keeping your body tense and straight, slowly pull the rope as deep down as possible. Hold, and slowly lower the weight to the starting position without it dropping to the stack.

Step 3:

Click to return to main body parts list.

Row plus extension
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Trapezius

INSTRUCTIONS:
Step 1: Hold a close grip handle, your arms straight out in front of you. Lean forward with your back straight.

Step 2: Start leaning back as you pull the handle to your chest bending your elbows and bringing your shoulder blades together.

Step 3:

Click to return to main body parts list.

Seated chin row
Difficulty Level: Advanced
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Biceps Brachii

INSTRUCTIONS:
Step 1: Take a wide grip on the lat pulldown bar attached to a cable row station.

Step 2: Your back straight, pull the bar toward your chin. Hold, then go back to the starting position.

Step 3:

Click to return to main body parts list.

Seated machine low row
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Biceps Brachii

INSTRUCTIONS:
Step 1: Sit upright with your legs slightly bent, holding the bar with a close overhand grip. Keep your chest up and your body stabilized.

Step 2: Pull the bar straight toward your abdomen, your elbows out to your sides. Donít shrug your shoulders as you pull the weight. Hold, and go back slowly until your arms are extended .

Step 3:

Click to return to main body parts list.

Shrug
Difficulty Level: Beginner
Injury Chance: Varix dilatation of lower extremities
Main Body Part: Back
Muscle Groups: Trapezius, None

INSTRUCTIONS:
Step 1: Stand tall holding heavy dumbbells in each hand at your side.

Step 2: Raise your shoulders as much as you can trying to touch your ears.

Step 3: Hold at the highest point, relax and return to the starting position.

Click to return to main body parts list.

Side pull-up
Difficulty Level: Advanced
Injury Chance: Shoulder joint trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Biceps Brachii

INSTRUCTIONS:
Step 1: Take an overhand grip on a chin-up bar, your hands wider than shoulder-width apart.

Step 2: Pull yourself up and to the right bringing your chin to your right hand. Lower yourself.

Step 3: Pull yourself up and toward your left hand, then lower yourself.

Click to return to main body parts list.

Smith machine bent-over pull
Difficulty Level: Advanced
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Lower Back, None

INSTRUCTIONS:
Step 1: Put your feet shoulder-width apart with the bar across the back of your shoulders. Twist the bar to remove it from the supports and start the exercise when ready.

Step 2: Inhale and lower the bar letting your body lean forward. Push your glutes back to make the movement right. Exhale as you rise back into the starting position allowing your glutes to move forward.

Step 3:

Click to return to main body parts list.

Standing close row
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Biceps Brachii

INSTRUCTIONS:
Step 1: Stand up straight holding the handle with your arms extended in front of you. Slightly bend your knees, but keep your back flat.

Step 2: Pull the handle straight to your chest.

Step 3:

Click to return to main body parts list.

Standing full cable external rotation
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Rear Deltoids

INSTRUCTIONS:
Step 1: Grab a stirrup handle of a cable station with one hand and stand with your opposite side to the stack. Bend your elbow 90 degrees so that your forearm is parallel to the floor and lies across your torso.

Step 2: Rotate your forearm 180 degrees outward. Hold, and slowly go back to the starting position.

Step 3:

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Standing one-arm cable row
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Biceps Brachii

INSTRUCTIONS:
Step 1: Grab a stirrup handle with one hand and take a staggered stance. Keep your arm straight, so that your palm faces inside. Lean forward, with your lower back naturally arched. Tighten your core muscles.

Step 2: Twisting your torso to the right, pull the handle toward your side. Hold, and go back to the starting position.

Step 3:

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Standing reverse chop with twist
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Biceps Brachii

INSTRUCTIONS:
Step 1: Stand with your feet shoulder-width apart and your torso turned toward the cable machine. Grab a rope handle with both hands.

Step 2: In one movement, pull the rope past your opposite shoulder and twist your torso.

Step 3:

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Supine shoulder raise
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Serratus Anterior, None

INSTRUCTIONS:
Step 1: Lift yourself holding the bars of a dip station so that your arms are fully extended and locked. Bend your knees and cross your ankles.

Step 2: Keeping the arm position, press your shoulders down, lifting your upper body. Hold for several seconds, then return to the starting position and repeat. That's one rep.

Step 3:

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Supine shoulder raise on chair
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Serratus Anterior, None

INSTRUCTIONS:
Step 1: Sit upright on a chair or bench with your hands flat on the surface next to your hips. Straighten your arms so that your elbows are locked.

Step 2: Press your shoulders down as you lift your torso. Hold, and go back to the starting position.

Step 3:

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Swiss ball back extension
Difficulty Level: Advanced
Injury Chance: None
Main Body Part: Back
Muscle Groups: Lower Back, Latissimus Dorsi

INSTRUCTIONS:
Step 1: Begin with the ball positioned under your stomach and your hands behind your head. Fix yourself with straight legs standing firmly on forefeet.

Step 2: With your back muscles contracted lift your upper torso and line up the body.

Step 3:

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Swiss ball close row
Difficulty Level: Intermediate
Injury Chance: Elbow joint trauma
Main Body Part: Back
Muscle Groups: Trapezius, Latissimus Dorsi

INSTRUCTIONS:
Step 1: Begin with the ball positioned under your stomach and dumbbells in both hands.

Step 2: Inhale flexing your elbows and lift the dumbbells to your chest.

Step 3: Exhale and return to the starting position.

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Swiss ball front L pull
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Trapezius, None

INSTRUCTIONS:
Step 1: Lie on your stomach on a Swiss ball keeping your back flat.

Step 2: With your elbows to your sides, lift your upper arms perpendicular to your torso.

Step 3: Keeping your elbow position, twist your forearms up as far as you can. Hold, and slowly go back to the starting position.

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Swiss ball wide row
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Trapezius

INSTRUCTIONS:
Step 1: Lie on your stomach on a Swiss ball. Hold dumbbells by your sides with your arms straight and palms facing back.

Step 2: Lift the dumbbells to your chest, bending your elbows out. Go back to the starting position.

Step 3:

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Underhand close grip lat pulldown
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Biceps Brachii

INSTRUCTIONS:
Step 1: Attach a small straight bar to the machine (you can use the wide grip bar if you prefer. Take the bar with an underhand grip, hands around 10-12 inches apart. Sit down on the machine with your arms fully outstretched.

Step 2: Your back straight, slowly pull the weight to your chest. Hold, and slowly lower the weight to the start position. Do not let the weight touch the stake.

Step 3:

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Underhand grip lat pulldown
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Brachialis

INSTRUCTIONS:
Step 1: Attach a wide grip bar to the machine. Take the bar with an underhand grip (palms facing up), your hands wider than shoulder width apart. Holding the bar, sit down on the machine. This should take the weight off the stack.

Step 2: Keeping your back straight, looking forward, and without leaning back, slowly pull the bar to your chest. Hold, and slowly lower the weight to the starting position without it touching the stack.

Step 3:

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Wide grip assisted pull-up
Difficulty Level: Intermediate
Injury Chance: Shoulder joint trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Brachialis

INSTRUCTIONS:
Step 1: Hang from the parallel bars of a pull-up machine taking a wide overhand grip on them. Put your knees on the pad.

Step 2: Pull yourself up until your chest is as close to your hands as possible. Hold, and slowly go back to the starting position.

Step 3:

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Wide grip cable straight arm pull-down
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Biceps Brachii

INSTRUCTIONS:
Step 1: Attach a straight bar to the high pulley. Stand in front of the machine. Take an overhand grip on the bar with, your hands a bit wider than shoulder-width apart.

Step 2: Keeping your body firm, and your arms straight pull the weight down as far as possible without letting the bar touch your body. Hold, and slowly go back to the starting position.

Step 3:

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Wide grip chin-up
Difficulty Level: Beginner
Injury Chance: Shoulder trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, None

INSTRUCTIONS:
Step 1: Start by hanging from the bar with your arms fully extended overhead. Your legs can be bent, straight or crossed behind you.

Step 2: Pull yourself up until your chin is over the bar. Hold, then lower yourself to the starting position. You can add weight to make it more difficult by wearing a weight belt or by holding a dumbbell between your feet.

Step 3:

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Wide grip seated row
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Biceps Brachii

INSTRUCTIONS:
Step 1: Sit down with your legs slightly bent, hold the bar at abdominal level with an overhand grip, hands wider than shoulder width apart. Keep your chest up and your body stabilized.

Step 2: Pull the bar straight toward your abdomen, your elbows out to your sides. Donít shrug your shoulders as you pull the weight. Hold, and go back slowly until your arms are extended .

Step 3:

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Wide overhand grip pull-up
Difficulty Level: Advanced
Injury Chance: Shoulder trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Biceps Brachii

INSTRUCTIONS:
Step 1: Hang from a pull up bar using an overhand grip, your hands wider than shoulder width apart. You can bend your knees and cross your legs.

Step 2: Keeping your body and legs still, pull your chest to the bar. Go back to the starting position.

Step 3:

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Zercher good morning
Difficulty Level: Advanced
Injury Chance: Shoulder joint trauma
Main Body Part: Back
Muscle Groups: Latissimus Dorsi, Biceps Brachii

INSTRUCTIONS:
Step 1: Put the barbell in the crooks of your arms. Hold it close to your torso.

Step 2: Maintaining a natural arch in your back, bend forward as far as you can. Hold, and go back to the starting position.

Step 3:

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Zercher squat
Difficulty Level: Advanced
Injury Chance: Varix dilatation of lower extremities
Main Body Part: Back
Muscle Groups: Lower Back, Hamstrings

INSTRUCTIONS:
Step 1: Stand with your feet shoulder-width apart. Hold a barbell on your forearms with elbows bent.

Step 2: With your back straight make deep squats.

Step 3:

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