Kettlebell Deadlift

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.

Cables Back Extension

Back Exercises
Stand on platform and hold cable handles 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.

Straight Arm Bar Pulldown

Back Exercises
Stand with knees slightly bent and feet in a comfortable position. Grip bar with hands slightly wider than shoulder width (standard grip). Keeping back straight, bend forward from hips. Keep elbows fixed, maintaining a slight bend. Stand in good body alignment (abs tight, chest up, back straight). Squeeze together (retract) shoulder blades. Using a controlled motion, keeping elbows fixed, lower bar toward body. Contract lat muscles fully without compromising form; avoid bringing shoulders forward. While maintaining the controlled motion, return bar to starting position. Do not allow muscles to relax before next repetition.

Ball Rise and Shine

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.

Seated One Arm High Row

Back Exercises
Sit on seat or bench in good body alignment (abs tight, chest up, back straight) with knees bent. Grasp cable handle with one hand. Straighten lower back and position knees with a slight bend. Allow shoulder with handle to be pulled foward with a slight twist through waist. Pull cable handle to side, slightly twisting through waist. Pull shoulders back and push chest forward during contraction. Return until arm is extended and shoulder is stretched forward. Do not allow muscles to relax before next repetition.