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.
There’s a reason over 3 million Total Gym units have sold- they’re great home gyms systems for strength building, weight loss and even cardiovascular health. If you’re interested in a Total Gym system, then click on our links in this article as we have obtained a coupon code that will get you the lowest price on a new or refurbished unit.
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:
Click Here To Read More About The Total Gym on PEERtrainer
This is a video we put together showing you how to work your lats and back muscles using Bodylastics resistance bands. You can do forward lat extensions, kneeling back rows and a whole range of exercises to really isolate and work the back. Watch the video:
If you are looking at Bodylastics resistance bands, we have made a video that shows you how they work. The Bodylastics system is the highest quality product on the market, and the video will show you why. We also have a detailed written review just below this video.
Bodylastics is a manufacturer of top of the line Stretch
Band (also known as Resistance Bands and Exercise Bands) home workout
equipment.It was founded by
elastics expert and fitness enthusiast Blake Kassel.
If you’re uncertain what Resistance Bands are, then you can
get a quick peek by visiting www.bodylastics.com
before you finish reading the review.
Bodylastics has taken the concept of the Resistance Band
Home Gym Workout to a new level.Our fitness team tested it and loved it!It may sound a little hard to believe but this simple system
that weighs as little as 3 pounds (depending on which model you get- there are
a total of 3; we’ll give you the breakdown shortly) and fits easily into your
suitcase can go head to head with all the equipment at your local gym, as well
as with both The Total Gym and The Bowflex Revolution.Don’t get us wrong- we liked those
systems too, but you’ll be amazed when you see how this small, affordable and
portable package can hold it’s own compared to those more familiar brands.
What are Resistance
Bands (aka Exercise Bands)?
Resistance bands are simply flexible bands made from elastic
materials that are used to strengthen muscles.They are typically about 4 feet long and have varying gauges
or “thickness” that will determine how much resistance it will provide.
Typically, resistance band systems come with a handle system
and the bands clip onto that handle system using either a plastic clip, or in
the case of Bodylastics, a strong metal karabiner (a smaller, lighter version
of what is used for rock climbing).
The Bodylastics system then comes with a variety of
attachments for affixing the system to a door jamb or other anchor so you can
begin working a variety of muscles.You don’t need the attachment, however, to do many of the exercises.Most major muscles groups can be worked
without any attachment mechanism whatsoever.
The Bodylastics system allows you to complete over 140
different exercises from the comfort of your home (or hotel room, or park, or
wherever).
If you are still having trouble “getting the picture”, then
once again, visit www.bodylastics.com
before reading the rest of our review so you’ll have the right image in your
mind.
What does Terrell
Owens know that you don’t?
One of the things that really impressed us about Bodylastics
is that Terrell Ownens (“TO”), the Dallas Cowboys Wide Receiver (who is known
for his strength and conditioning, not to mention the best physique in the NFL)
is a big advocate of the Bodylastics system.
Actually, he’s more than a big advocate- he has partnered
with Bodylastics to create the Terrell Owens Super Strong Man Edition.We did a little research, and you can
find the backstory on the Terrel Owens Bands website: www.tobands.com.
In short, Terrell injured his hamstring in a game and it was
recommended that he use resistance bands to rehabilitate himself.He did and his hamstring recovered
quickly. Once he got back into action, however, he realized that his moves were
even more powerful and explosive.
He had gone back to weight lifting shortly after his
recovery, and soon realized that he actually lost the explosiveness and power
he had gained from the bands!
He immediately went back to training full time using
Resistance Bands and has not looked back since.That evolved into a partnership with Bodylastics, and the
Terrel Owens Super Strong Man Edition was born.Bodylastics developer Blake Kassel tells the full story of
how the partnership came about on the same website as well (www.tobands.com).
Are Resistance Bands
Truly Effective?
The answer, in a word, is “Yes.”You will probably be surprised how truly effective the
Exercise Bands are.
The Bodylastics Exercise Bands may not look like they can give
you a workout like free weights, but you will be pleasantly surprised.Our fitness editorial team took the
Bodylastics to the test, and we were very impressed.Here is what one member of our fitness team- who has used a
different brand of resistance tubes in the past- had to say:
“I have an old set of
bands at home that I have had for several years.I don’t remember the brand, and I think I picked them up at
Sports Authority several years ago.I think they’re made from a slightly differently material than
Bodylastics because they’re not as smooth.
Anyhow, I always take
them with me when I’m traveling because they are so compact.I’ve enjoyed them and was always glad I
had them, but never felt like I got a real “replacement workout” when I used them…meaning
they never duplicated the way I felt coming out of the gym after a workout.
That is where
Bodylastics most impressed me.It
really is a complete system, and if you follow the basic guidelines they
suggest in the manual or DVD, you’re going to get a serious workout at home in
your living room.I had never
considered the idea of really gaining muscle with bands- again, I always
thought there were a ‘nice maintenance type workout’.But Bodylastics is really making me rethink that.”
How does Bodylastics
compare to Free Weights?
This is the scientific explanation of the difference:
"Many individuals using elastic resistance report that they can feel a difference, such as a stronger burn in the muscles and greater muscle fatigue, as compared to when they use free weights. This is due to the linear variable resistance that the elastic resistance equipment offers. This allows a greater number of muscle fibers to be used and taxed throughout the range of motion. Anecdotal evidence aside, research studies also confirm this difference. One study performed at Truman State University (Kirksville, MO) found that athletes who included elastic resistance bench press training in their regimens had a significantly greater increase in bench press strength and power as compared to those who only utilized free-weight resistance training.".
Here is another interesting tidbit that we found on the
Bodylastics site:
“In 2002 we had a
booth at the Arnold Classic in Ohio. This is one of the most famous
Bodybuilding shows and also hosts the largest fitness Expo. Not knowing what to
expect we brought 450 sets of Bodylastics for sale.
At the last minute I
came up with an idea to get people to try it. We challenged guys walking by,
some huge some average size to curl all four elastics (the max resistance at
that time) 30 times. Well, that definitely drew 'em in!
Out of about 1000 only
about 30 could do it and let me tell you something, everyone was raving about
the product. People were so blown away by the product that we sold out in 1.5
days!! These guys could not believe how well Bodylastics worked their muscles.
You won't believe it either!”
Don’t Live In A Gym,
Just Look Like You Do
This is actually the Bodylastics tag line, and we included
it here because a) it’s funny, and b) it sums up how most of us at PEERtrainer
feel about fitness.We love to
work out and be fit, but we’re not the kind of people that have time to spend
2-3 hours a day in the gym.There’s nothing wrong with that if you enjoy that lifestyle, it’s just
that most of our fitness editorial team doesn’t roll that way.
That’s another reason why we are really enjoying
Bodylastics.It can easily be used
at home, or, as we’re conveniently and pleasantly finding, at the office as
well : )
Can Resistance Bands
actually build muscle or are they just for strength training?
This is probably where we have been most surprised with
Bodylastics.We honestly
anticipated that it was going to be more of a strength building tool (like
Total Gym or Bowflex), but it turns out that is not the case.
Check out the article we mentioned above that compares
elastic bands to free weights. Here it is again:
As we stated before, this is the brand Terrell Owens,
perhaps the best conditioned guy in the NFL, chose to work with to develop a
proprietary line.More info on
that here:
What are the
different Bodylastics models?How
much do they cost?
One of the greatest benefits of the Bodylastics system is
that they are EXTREMELY cost effective.It’s actually almost hard to believe, actually, that you can get a home
gym system that does what Bodylastics does for the price.Here is the breakdown.
There are 3 different Bodylastics models to choose from:
Option #1: The
Basic Tension Fitness Tubes System
Package includes:
1 Yellow elastic (5 lbs.)
1 Green elastic (7 lbs.)
1 Red elastic (13 lbs.)
1 Blue elastic (19 lbs)
2 Foam Covered Handles
2 Ankle straps
1 Door anchor
1 Bodylastics User book
1 Travel Bag
1 Year access of to Strength Band Online University (SBU- the Bodylastics online learning
program)
**Circuit training DVD Optional
Cost:$45.95 with manual ($49.95 with manual
and DVD)
Option #2 Max
Tension Fitness Tubes System
Includes:
1 Yellow elastic (5 lbs.)
1 Green elastic (7 lbs.)
1 Red elastic (13 lbs.)
1 Blue elastic (19 lbs)
1 Black elastic (23 lbs)
2 Foam Covered Handles
2 Ankle straps
1 Door anchor
1 Bodylastics User book
1 Travel Bag
1 Year access to online university
1 Year access of to Strength Band Online University (SBU- the Bodylastics online learning
program)
Cost:$55.95 with manual ($59.95 with manual
and DVD)
Lifetime access of to Strength Band Online University (SBU- the Bodylastics online learning
program)
Cost: $99.81
Which model should I
buy?
The bottom line is that if you are a guy and want to build some muscle, you will want to get the T.O. package because it includes the two orange 30 pound bands. One of the orange bands gives you a nice and smooth bicep curl that ends up working your entire upper body including your shoulders. You will feel it a day later.
If you are a woman, the cheaper options will be fine for you.
The truth is, because the pricing of all the systems is so
reasonable, it’s hard for us not to suggest you just go right for the Terrell
Owens edition.If this was a
multi-thousand dollar system, we’d exercise a lot more caution in telling you
to spend the extra money.But when
the top of the line model is under $100 and delivers what it does, we frankly
suggest you buy it so you can grow into it or let your high school football
playing son share it with you.
With the bonuses (the DVD, the TO diet/exercise plan,
lifetime SBU membership) you really are getting a lot for the money.In our humble opinion, it’s kind of a
no-brainer.
What are the
advantages of using Resistance Bands?
ØUse
it pretty much anywhere: indoors, outdoors, at the park, in a hotel- pretty
much wherever.
ØEasy
to travel with.At about 3 pounds,
even with airlines charging for luggage these days you should have plenty of
room to squeeze it in.Also, you
don’t have to take every component with you if you need to make it more
compact.
ØAffordable.We love our Total Gym and we’ve used
Bowflex too, but there isn’t a great deal of comparison to be made here.The top of the line unit is less that
$100.00.
ØEasy
on the joints.This is a big
reason TO and other pro-athletes (not to mention military and SWAT teams) are
using Bodylastics.It provides
great (and portable) resistance training with minimal impact on joints compared
to other workout methods.It’s
very easy on you ligaments and tendons.
What are the
disadvantages of using Resistance Bands?
ØYou
may never want to leave the house.Seriously, though, that’s the best we could come up with.There are no discernible disadvantages
that we could think of.If you
come up with any, please let us know.
The Bottom Line On Bodylastics
This is a very well made product. Blake Kassel, the founder of the company, sent several members of the PEERtrainer team the T.O Bands version of the product. We found them easy to set up and versatile. (and the kids had a blast playing with them. If you want to occupy young children for hours, let them play with this kit. Seriously!)
We were quickly able to figure out how to do many exercises and found that they give a broader workout- meaning that a doing curls for example on Bodylastics works out your entire upper arms and shoulders vs doing curls with dumbells. You just feel it- especially a couple days later.
There is actually an explanation of this phenomenon:
"during the biceps curl (with free weight), the muscle is not receiving adequate resistance when the muscle is in its strongest point in the range of motion. When performing a curl with elastic tubing, however, the resistance increases as the range of motion increases. This means the muscle is receiving greater resistance at its strongest point in the range of motion and therefore is receiving more adequate resistance to better stimulate strength adaptations."
How To Buy:
If you want the regular version go to the first URL, if you want the version we tested, go the second URL. You will want to have these in your home gym.
