Fitness > Men > Exercises > Back

Chest - Back - Shoulders - Arms - Legs - Calves - Abs

Bend over rows

Stand up with a weight in each hand. Bend over until your upper body is almost parallel to the floor. Bend your knees slightly. Your arms are hanging downward with your palms facing your legs. Keep your back straight at all time. Pull up the weights by bending your elbows until your weights are close to your stomach. Hold this position for just a second and lower your arms. If you want to concentrate on the upper part of your back, try pulling the weights close to your chest instead of your stomach.

Pull up/pull down

Pull ups are done on a bar located above your head. Grasp the bar with both hands on shoulder width (or a bit further). The back of your hands is facing towards you. Pull your body up until your chin passes the bar. Lower yourself steadily. You can also grasp the bar with the back of your hands facing away from you. This is easier because you will get help from your biceps. The pull up exercise is really heavy if you execute it in the proper way. Therefore people invented the pull down machine. On this machine you pull down the bar instead of pulling yourself up.

Lower back: superman

Lay down on your chest and keep your legs straight. Your arms are in front of you with your palms on the floor. Raise your arms, head and chest at the same time as high as you can. Hold this position for about two seconds. Return to your starting position.

Schedule for great back