BACK EXERCISES

    ►Lean forward at a 45 degree angle or lower and maintain this position throughout the movement.

  ► Avoid any hip or knee movement during this exercise.

► The scapula should be fully protracted. Arms extended at the bottom of the rep while maintaining chest up and back flat.

► Movement occurs by retracting your shoulders, followed by pulling the elbows behind you while making sure shoulders are pulled back and not rounded forward.

1 Use the stance in which the most power can be generated; Imagine the width in which you would be able to jump the highest in a standing vertical leap.

2 keep your arms as close to your shins as you can

3. Take a deep breath before lifting the weigh and contract your abdominal muscles, which will allow your body to produce more power and will protect your spine.

4 As soon as the weight leaves the ground, focus on pushing the floor away, squeezing your glutes and driving your hips forward – not moving the weight up.

5, Stand erect as you are locking out, yet don’t hyperextend your lower back

6 Unlock your glutes and let your hips drive back. Then, while still holding on to the bar, let it lower to the ground in a controlled fall along the same bar path it came up

1. Place a dumbbell behind your head while lying on a flat bench.
2. Grab the dumbbell using both hands. Hold it straight over your chest at arms’ length.
3. While keeping your arms straight, lower the weight slowly behind your head until you feel a stretch on the chest.

Slowly bring the dumbbell back to the starting position.

 

• The smith machine bar should be located at waist height.
• Hang from the bar using a shoulder-wide grip or slightly wider. Your body and your heels should form a straight line. Arms are fully extended.
• Flex the elbows while pulling your chest towards the bar. Make sure to retract your shoulder blades.
• Return to the starting position after pausing at the bottom.

Key Points:

► Support one arm and knee on a bench while the other foot is on the floor.

► The critical emphasis is shifting your body weight so that you are only minimally supported by your lower half This position forces the working muscle to support the dumbbell.

►Protract, and then retract the shoulder

►Finish the movement by pulling the dumbbell up and bringing your elbow behind you. The shoulder should remain stationary and allow for only minimal rotation in the torso.

• Attach a rope to a high pulley.
• Stand slightly further from the pulley and grab the rope with both hands.
• Lean forward while keeping your back straight with your arms extended up in front of you.
• Keeping your arms straight, extend the shoulder to pull the rope down to your thighs.
• Squeeze the late as you pause at the bottom.
• While returning to the starting position, do not allow the weight to fully rest on the stack.

Key Points:                                     

► Lean against the pad with your chest (More chest, less abdomen).

► Do not swing, rock or lean back during this movement. The only movement allowed is the protraction and retraction of your shoulders, followed by pulling your elbows as far behind you as you can without leaning forward or back.

► Remember to keep your chest up, no slouching.

• Stand near the center of the Trap Bar (also known as Hex Bar) and grab both handles.
• Lower your hips, look straight ahead and keep your chest up.
• Begin the movement by driving through the heels and extend your hips. Avoid rounding your back at all times.
• Lower the weight back to the ground in a controlled fashion.

 

• Sit down on a pull-down machine with a V-Bar attached to the top pulley.
• Grab the V-bar using a neutral grip. Make sure your chest is out and lean back slightly at a 30-degrees angle in order to engage the lats.
• Pull the bar down as you squeeze your shoulder blades. Continue until your chest touches the V-bar. Keep the torso stationary throughout the movement.
• Hold on the contracted position for a second and then slowly bring the bar back to the starting position as you breathe in.

this exercise can also be performed with a straight bar using these two grips:

Key Points:

►Grab the wide handles using an overhand grip while keeping a neutral spine position.

► Pull your body upwards. Maintain a perpendicular angle between your forearm and the ground. Make sure that your elbows pull in a straight angle relative to the ground, not forward or back.

► Make sure you experience a maximum stretch at the bottom and full contraction at the top of the movement.