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Back Muscle
The back is a very large muscle group which should be trained. If the back is not trained with the same intensity and frequency as the chest muscles, muscular imbalances will occur and injury is much more prevalant. Remember that the Erector Spinae muscles are actually 'deep' muscles and aren't shown in the image.Function
The function of the back muscles are to 'pull' towards the body. There are many muscles that make up the 'back'.
Training
Hypertrophy back training should always be started with a major compound exercise such as deadlifts or barbell bent over rows.
The lower back is made up of a group of muscles that connect to many parts of the ribs. Everyone should be strengthening the lower back as even desk jockeys need to keep it strong to prevent pain.Training
Training your lower back and abdominals should have equal importance. Weak abdominals WILL effect your lower back and you may have problems. There are many exercises you can perform without weights such as ball back hyperextensions and just back hyperextensions on a mat.
Exercises
| Picture | Name of Exercise | ||||
 | Abdominal Barbell Rollouts To begin Abdominal Barbell Rollouts kneel in a pushup position with your hands shoulder width (or wider) on a barbell. With your arms almost locked out on the bar push the bar ahe... | ||||
 | Lying Leg Raises / Throwdowns Start by lying on a mat with your legs straight out. Lift your legs straight up using only your abdominals and hip flexors. Lower your legs down without them touching the ground.... | ||||
 | Back Dumbbell Row Start the one arm dumbbell row by kneeling down on an exercise ball with the opposing arm holding onto a dumbbell. To begin slowly bring the dumbbell upwards to your chest keeping... | ||||
 | Exercise Band Back Lat Pulldowns This exercise band lat pulldown exercise can be performed by tying the elastic/exercise band around a stationary object from up close to the ceiling and then sitting on the ground ... | ||||
 | Exercise Band Standing Back Row This is a great home exercise. All that is required is an exercise band, a stationary object at stomach level and some motivation. Begin this exercise by getting in a squat posit... | ||||
 | Bent-over Barbell Rows To begin the Bent-over barbell row stand with feet shoulder width apart and a bend in the knees. Bend at the waist with your head up and grasp a bar with an wide overhand grip. B... | ||||
 | Close Grip Pulldowns Using a narrow grip handle, put your knees underneath the pad, and lean back slightly. Pull the handle down smoothly until it touches the top of your chest. Now extend your arm... | ||||
 | Standing Row (Elastic Band) Start by standing up straight and have the middle of the band tied to the door knob so you can still grab both ends. Now with your hands grabbing both ends extend fully while keep... | ||||
 | One Arm Row While grabbing a dumbbell in one hand, bend forward keeping your back level with the ground. Keep your non-working hand on the bench for support. Start with the weight down by yo... | ||||
 | T-Bar Rows Stand on a block with legs bent and bend forward at the waist. Grab teh T-Bar with either a wide or narrow grip and keep your head up. By bending your arms, lift the bar stra... | ||||
 | Chin-Ups Hold the chin-up bar with palms facing forward with a wide grip. Hang from the bar (you may have to bend your knees to do so). Pull you body up until the your neck meets the ... | ||||
 | Reverse Grip Chinups Hold the chin-up bar with palms facing you with a shoulder width grip. Hang from the bar (you may have to bend your knees to do so). Pull you body up until the your neck meets ... | ||||
 | Lat Pulldown Using a wide bar, hold it with a wide comfortable grip, while putting your knees underneath the pad. Pull the bar down smoothly until it touches the top of your chest. Now extend... | ||||
 | Seated Row To begin the seated row take hold of the handles of your favorite bar (it could be like the one shown). Sit with your back straight while keeping your legs bent and feet against t... | ||||
 | Straight Arm Pulldowns Stand upright and grab the weight out in front of you with your arms fully extended. Lower the weight keeping your arms straight until they are just about by your side. Let the w... | ||||
 | Dumbbell Bent Over Row Stand with your knees bent and your torso at a 60 degree angle. Now with the weights fully extended in your hand bring them straight up to your chest contracting your shoulderblad... | ||||
 | Butt or Gluteus Maximus Kickbacks This butt kickback can be performed as shown by kneeling down with one leg behind your body slightly raised and bent in a 90 degree position. Now raise the leg as high as you can ... | ||||
 | Snatch Begin the "Snatch" exercise by standing comfortably with bent knees, arms outside your knees, flat feet, back straight, head up, and the toes pointed slightly outward. Start... | ||||
 | Good Mornings While standing, place a barbell across the back of your shoulders as you would for squats. Keeping your legs rigid, bend forward at the waist, with head up, until your upper b... | ||||
 | Back Hyper-Extensions Start by lying face down, then raise your arm and head with the opposite leg. If done properly you should feel a stretch in your lower back. Finally, lower your leg, arm, and hea... | ||||
 | Back Extensions Place yourself face down on a hyperextension bench with your feet hooked under the rear pads. Place your hand across your chest and bend at the waist until your upper body is ... | ||||
 | Machine Back Extensions Start with the pad against the middle of your shoulder blades. Some machines have a seat belt that you can use to strap yourself in. Lean back with your lower back and then relax... | ||||
 | Ball Back Hyperextensions (Lower Back) Start by lying face first over the ball and having the ball in the middle of your abdominals. Now with the opposite arm/leg touching the ground raise the opposite arm and leg (see... | ||||
 | Deadlift (Bent Leg) Bend over with your hands as an alternate grip. With your knees slightly bent and your arms locked out lift with your lower back, hamstrings and quads. Raise in a powerful quick ... | ||||
 | Exercise Ball Lower Back Extensions To perform the calisthenics exercise: exercise ball lower back extensions begin lying on an exercise ball with your arms out in front of you and your feet stable on the floor behin... | ||||
 | Cable Bent-Leg Deadlift To begin the Cable Bent-Leg Deadlift stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the cable (with an alternate hand ... | ||||
| DeadLift To begin the Deadlift stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the barbell (with an alternate hand grip). | ||||
 | Power Clean (Hang Clean) Start by standing as shown with the barbell at your knees. Space your feet shoulder width apart with your head up. Lift the bar powerfully using mostly your legs and calves while s... | ||||
 | Tricep Kickbacks Kneel comfortably on a bench with the same leg that you hold the weight with. Now with your back straight and your head looking straight ahead start with the weight at a ninety de... | ||||
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Cardiovascular
| Picture | Name of Cardiovascular Exercise |
 | Swimming:Swimming is an excellent cardiovascular/muscular defining exercise. Swimming is a great rehab exerc... |
 | Football:American football is america's most popular sport and involves high intensity exercise for usually a... |
 | Golf:Golf is the most popular sport for people over the age of 40 and is growing rapidly. This social wa... |
 | Boxing:This is definitely one of the most intense cardiovascular exercises known to man. Boxing must be in... |
 | Aerobics:Aerobics is the most popular aerobic exercises performed mostly by women. There are many different... |
 | Rowing Ergometer:This piece of equipment is an excellent back workout. However, proper form is required. ... |
Pilate
| Image | Name of Pilate |
 | Overhead Leg Handstand: Start by lying face up and then bring your legs up to a 45 deg angle (straight legs) now slowly brin... |
 | Roll Out : Back Stretch: Start in a ball position with your arms on the ground and your knees into your chest. Now extend yo... |
 | Torso Slouch or Spine Stretch: Start by sitting up straight and having your legs far apart and arms out parallel over the ground. ... |
 | Open Leg Rollover: Start by lifting your legs to ninety degrees (as shown). Now with your abs tight bring your legs be... |
 | Leg Curl and Back Hyperextension: Start by lying face down with your hands behind your back (as shown). Now with curl your legs behin... |
 | Lower Back and Neck Stretch: Start by lying face down, and slide your hands up at shoulder level. Now press up as if you were do... |
Stretches and Flexibility
| Image | Name of Flexibility Exercise |
 | Abdominal Lat Stretch: Start by draping yourself sideways on the ball as shown. Place the top leg forward and bottom leg b... |
 | Butt and Back Stretch: Start sitting down while putting one leg over the other as shown. Now place the opposite arm (of th... |
 | Back / Rhomboid Stretch: To complete this exercise complete the following:
- Cross one arm in front of your body. ... |
 | Tricep and Lat Stretch: Tricep and Deltoid stretch is completed by the following instructions: - Place both arms overhe... |
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