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Total Gym Exercises for the Back

Below is a selection of total gym exercises that will help you strengthen the muscles located in your back. Specifically, you'll find total gym exercises for your lower back, upper back (trapezius) and lats.

Hyperextension

Hyperextension
  • Lie prone on the glideboard and rest your hands against your lower back.

  • Raise your upper body from the glideboard as high as you can by contracting your lower back muscles and bring yourself back down after a short pause.

  • You may rest your hands behind your head to add a further level of difficulty.

Row

Row
  • Sit on the top edge of the glideboard and hold the handles with your hands, arms extended out in front of you.

  • Slide the glideboard up by pulling on the handles towards the sides of your navel and allow yourself back down after a short pause.

  • Keep your back straight throughout.

Crossover Row

Crossover Row
  • Sit on the top edge of the glideboard and hold the handles in a crossover fashion with your hands, arms extended out in front of you.

  • Slide the glideboard up by pulling on the handles towards the sides of your navel and allow yourself back down after a short pause.

  • Keep your back straight throughout.

Kneeling Row

Kneeling Row
  • Kneel on the top edge of the glideboard and hold the handles with your hands, arms extended out in front of you.

  • Slide the glideboard up by pulling on the handles towards the sides of your navel and allow yourself back down after a short pause.

  • Keep your back straight throughout.

Row with Hyperextension

Row with Hyperextension
  • Sit on the glideboard with your legs fully extended and crouch down to hold the handles with your hands, arms fully extended in front of you.

  • Slide the glideboard up while raising your upper body up by pulling the handles towards the sides of your navel and allow yourself back down after a short pause.

  • Breathe out while raising yourself and breathe in while lowering yourself back.

Back Fly

Back Fly
  • Sit on the top edge of the glideboard and hold the handles with your hands, arms extended out in front of you.

  • Slide the glideboard up by pulling on the handles towards the sides of your body and allow yourself back down after a short pause.

  • Keep your arms fully extended throughout (or keep the small bend in your elbows constant).

Rotating Back Fly

Rotating Back Fly
  • Sit on the top edge of the glideboard and hold the handles with your hands, arms extended out in front of you.

  • Slide the glideboard up by pulling on one handle towards its side of your body and allow yourself back down after a short pause. Alternate sides between repetitions.

  • Keep your arms fully extended throughout (or keep the small bend in your elbows constant).

Prone Back Fly

Prone Back Fly
  • Lie prone on the glideboard and hold the handles with your hands, arms extended out.

  • Slide the glideboard up by pulling on the handles towards the sides of your body and allow yourself back down after a short pause.

  • Keep your arms fully extended throughout (or keep the small bend in your elbows constant).

Back Fly with Leg Curl

Back Fly with Leg Curl
  • Sit on the top edge of the bench, attach your feet to the wing attachment and hold the handles with your hands, arms fully extended in front of you.

  • Slide the glideboard up by pulling on the handles towards the sides of your body while curling your knees and allow yourself back down after a short pause.

  • Keep your back straight throughout.

Lateral Pulldown

Lateral Pulldown
  • Lie on your back on the glideboard, knees bent, and hold the handles with your hands, arms extended out to each side of your body.

  • Slide the glideboard up by pulling on the handles towards the sides of your buttocks and allow yourself back down after a short pause.

  • Keep your arms fully extended throughout (or keep the small bend in your elbows constant).

Pulldown with Squat with Elbows Flexed

Pulldown with Squat with Elbows Flexed
  • Lie on your back on the glideboard, feet on the squat stand with your knees bent and hold the handles with your hands above your head, elbows slightly bent.

  • Slide the glideboard up by pulling on the handles towards your abdomen while extending your legs and allow yourself back down after a short pause.

  • Keep the small bend in your elbows constant throughout.

Lateral Pulldown with Squat

Lateral Pulldown with Squat
  • Lie on your back on the glideboard, feet on the squat stand with your knees bent and hold the handles with your hands above your head, elbows slightly bent.

  • Slide the glideboard up by pulling on the handles towards the sides of your body while extending your legs and allow yourself back down after a short pause.

  • Keep the small bend in your elbows constant throughout.

Pull-Up

Pull-Up
  • Lie prone on the glideboard and hold the wing attachment with your hands, plams facing down.

  • Slide the glideboard up by curling your elbows until your head is above it and allow yourself back down after a short pause.

  • Breathe out while raising yourself and breathe in while lowering yourself back.

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