Pushup Position Row

Back Exercises

Grab a pair of dumbbells and position yourself as if to do a set of pushups with your feet slightly wider than shoulder-width apart. Keeping your lower back flat and abs braced tight, row one dumbbell up by drawing your elbow past your torso, as you support your body weight on the other side. Pause at the top for a second, then lower and repeat with the other side. Try to keep your hips as still as possible the entire time you're rowing.

Kettlebell Double Swings

Back Exercises
Primary Muscle Group:  Back

Other Muscle Groups Worked in This Exercise: Lower Back, Traps, Glutes, Hamstrings

Breathing: Breath out as you start the exercise movement, and breath in as you move back to the start position.

Barbell Good Mornings

Back Exercises
Position the barbell so it is resting on your lower traps and across your rear delts. Position your body just as you would if you were squatting. Keep your head up, back straight and your knees slightly bent. Bend at the waist and lean forward until your upper body is parallel to the ground. Pause briefly then return to the starting position. Do not allow muscles to relax before next repetition.

Dumbbell Good Mornings

Back Exercises
Position the dumbbells to your sides. Keep your head up, back straight and your knees slightly bent. Bend at the waist and lean forward until your upper body is parallel to the ground. Pause briefly then return to the starting position. Do not allow muscles to relax before next repetition.

Ball Rise and Shine Intermediate

Back Exercises
Primary Muscle Group: Low Back

Muscle Groups Worked in This Exercise: Gluteus Maximus, Semitendinosus, Semimembranosus, Quadratus Lumborum, Iliocostalis Lumborum.

Preparation: Kneel on the floor and bring the ball up close to you. Lie forward on the ball with your abdomen right on top of the ball and place both palms on the floor in front of you in a wide stance.

Breathing: Exhale as you lift your torso; inhale when you release back to start.