1. Back row – This exercise works all of the major back muscles, including the rhomboids and trapezius muscles. You can use the weight machine. Machines may differ. See the instructions for position and execution. Some machines have a bar you put across your chest to stabilize your body. Put the bar so that you are perpendicular to the floor and comfortable. Some even have a seat belt which is really not needed if you keep yourself steady. Use a weight that gives you a challenge but does not give you real pain.
Pull cable attachment to waist, and do not lock your elbows when you go back to starting position. Exhale when you pull and inhale when you release. Pull shoulders back and push chest forward during the contraction. Shoulders are stretched forward when you return. Do four sets of ten repetitions.
2. Back row cardiovascular machine – you may have seen the often electronic back row cardiovascular machine. The position and movement are similar to the above, but legs are often. Exhale when you pull and inhale when you release. Pull shoulders back and push chest forward extended before you on a bar of the machine. You do not have a bar to stabilize your chest. Keep your body and legs relaxed wand steady except for your arms that pull and release the cable. during the contraction. Shoulders are stretched forward when you return. Do this exercise for at least 20 minutes. You can get a cardiovascular and resistance exercise out of this. Once you do this exercise once a week for a month, you can move up to 30 minutes. Feel your body and what it is telling you that you can do.
3. Pull down machine – This is a variation to the cable latissimus dorsi pull down exercise described in another blog. There are usually two choices of where to grip the machine. Use variation each time you use the machine. Use a weight that gives you a challenge but does not give you real pain. You pull down the bars to the front of your chest without touching your chest and release without locking your elbows. Exhale when you pull and inhale when you release. Do four sets of ten repetitions.
4. Deadlift –Use a barbell or free weights. Use a weight that gives you a challenge but does not give you real pain. Face the bar or free weights. Place your legs shoulder-width apart. Bend your knees until your thighs are parallel to the floor. Bend at the waist to lift the bar or free weights with an overhand wrist grip. Do not let your knees pass your toes when you bend to grasp the barbell. Straighten your legs as the barbell passes your shins and reaches your knees. Then extend your back until you stand straight. Hold the straightened position for three seconds. Return the bar to the floor by returning to the original position, not by arching or hyperextending your back. Exhale when you pull and inhale when you release. Do four sets of ten repetitions. This exercise also works your hamstrings and gluteus maximus. Actually, while it mostly works out the hamstrings, secondary muscles involved include the forearms, trapezius muscle, latissimus dorsi, quadriceps and calves.
Some information for this blog was obtained from http://musclereview.com/Templates/exercises/exercisestypes.htm
Accessed on December 30, 2005
Disclaimer: information on this blog is posted for information purposes, not as a substitute for professional medical advice.