Looking to strengthen your back muscles? Trying to get nice, strong- or even ripped looking- back? Or just trying to strengthen your back to prevent injuries and back pain?
Regardless of your motivations, strengthening your back muscles is an important part of an overall strength and conditioning regimen. In this video, we will show you a range of back strengthening exercises ranging from your upper back muscles which join with your shoulders and neck (Trapezius), your side back muscles (the biggest back muscles) which can give you a great shapely torso (Latissimus Dorsi), and finally your lower back muscles.
The system we are using to demonstrate these exercises is the Total Gym XLS home gym system. It’s a great, compact and versatile home gym system that folds like an ironing board and can store easily in your closet. We really like it and hence we’re using it to demonstrate these back exercises. You’ve certainly seen the infomercials with Chuck Norris and Christie Brinkley by now.
Also, please be aware that we are not writing this in any way to diagnose or treat back problems of a medical nature. We are only sharing this information for it’s educational value to increase overall strength and performance. If you are suffering from back pain, then please consult your physician.
Here are the types of back exercises you can do using a Total Gym XLS model:
Pull-ups and Chin-ups- Yep, you can do a variation of this classic body weight exercise. Pull-ups and chin-ups no longer have to be that crazy high exertion exercise that only marines, carnival ‘strongmen’ and hard-core ‘gym rats’ can ably perform. Depending on how much incline you set the Total Gym to, you can do a very solid pull-up/chin-up exercise. Members of our fitness team who do these types of exercises regularly at the gym testify that the Total Gym variation really works you out. It doesn’t require the same degree of initial exertion that you would experience on a chin-up bar, but it really creeps up on you! After 8-10 reps you’re really feeling it, and it actually involves far less harsh impact on your muscles.
Iron Cross/Snow Angel- This is the first in a series of back strengthening exercises we show in the video using the basic Total gym pulley cable system. By the way, did we mention yet that Total Gym comes pre-assembled, and you can be doing these exercises within minutes of it showing up on your doorstep?
Front Pullover- As you’ll see, this exercise works the core back muscles and is a easy to shift to from the Iron Cross.
Reverse Back Fly- This exercise really works the mid and upper back muscles, and the shoulders as well. Using the Total Gym, you can also really maximize this exercise with their incline system. You can also do some cool variations to work different parts of the back such as the reverse fly with rotation.
Seated Row- This is an old gym staple that you can execute quite effectively and efficiently with the Total Gym.
Cross Cable Row- Another variation of the seated row which can also allow you to work even deeper into the back muscles. Good stuff!
Kneeling Row- A variation on the two above exercises, only you do this from your knees. Another variation for working the back in different ways. If you choose to get Total Gym system (we recommend the Total Gym XLS if you decide to purchase one because the extras it comes with it justify the higher price in our humble opinion) you will quickly and easily find the variations most appropriate to your body and preferences.
Back Extension- This is a common lower back strengthening exercise that the Total Gym makes a bit easier and more comfortable using padded glideboard. You’ll see this near the end of our video.
Swimmer Extension- This exercise works the entire back: the trapezius, lats, as well as the lower back muscles. Here is a video that shows you how to do these exercises:
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