How to do Back Extensions Exercise

Let’s see how to do back extensions exercise in a right way.

Position yourself in a back extension station and hook your feet under the leg anchor. Your body should form a straight line from your hands to your hips. Lower your torso, allowing your lower back to round, until it’s just short of perpendicular to the floor. Raise your upper body until it’s slightly above parallel to the floor. At this point, you should have a slight arch in your back, and your shoulder blades should be pulled together.

Pause for a second, then repeat for the recommended amount of repetitions.

3 Back Exercises With Barbells

In the article Simple Back Exercises With Dumbbells , you’ve learned how to take exercises with dumbbells, in this article I will show you 3 way of how to take back exercises with barbells. Let just begin.

1. Deadlifts Back Exercises With Barbells:

Deadlifts Back Exercises With Barbells
Deadlifts Back Exercises With Barbells 1

 

Deadlifts Back Exercises With Barbells 2
Deadlifts Back Exercises With Barbells 2

 

Deadlifts Back Exercises With Barbells 3
Deadlifts Back Exercises With Barbells 3

 

Deadlifts Back Exercises With Barbells 4
Deadlifts Back Exercises With Barbells 4
Your stance is about shoulder width apart with your feet point ahead to slight out. You should now lower your butt until your quads are roughly parallel to the floor. The bar should be just ahead of your shins. Now grip the barbell with both hands so that your grip is spaced slightly outside your legs. With a lumbar arch in your back push with your legs and lift with your back simultaneously so that the bar clears your knees and comes to rest at your hips. Your shoulder and knees should be locked fully and your arms should be straight during the entire attempt.
Deadlifts Back Exercises With Barbells

2. Bent Over Row Back Exercises With Barbells:

Bent Over Row Back Exercises With Barbells
Bent Over Row Back Exercises With Barbells 1
Bent Over Row Back Exercises With Barbells 2
Bent Over Row Back Exercises With Barbells 2
Bent Over Row Back Exercises With Barbells 3
Bent Over Row Back Exercises With Barbells 3
 Stand with knees slightly flexed. Bend your torso at an angle of about 45 degrees, keeping your back straight. Take an overhand grip on the bar with your hands more than shoulder-width apart and your arm danging straight down from your shoulders: – Inhale, contract your abdominal isometrically and pull the bar straight until it touches your chest. – Return to the starting position, exhaling.
Bent Over Row Back Exercises With Barbells

3. Barbells Shrugs Back Exercises With Barbells:

Barbells Shrugs Back Exercises With Barbells
Barbells Shrugs Back Exercises With Barbells 1
Barbells Shrugs Back Exercises With Barbells 2
Barbells Shrugs Back Exercises With Barbells 2
Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs).  Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for a better grip. This will be your starting position. Raise your shoulders up as far as you can go as you breath out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps. Slowly return to the starting position as you breath in.

Pull Back & Pull Down Back Exercises

1/ Back Exercises: Seated Rows with Pull Back Machine:

 Back Exercises

 

Seated Rows with Pull Back Machine
Pull Back & Pull Down Back Exercises
 
Seated Rows with Rowing Machine

 

Seated Rows with Pull-Back Machine
Pull Back Back Exercises

To begin the seated row take hold of the handles of your favorite bar of the Pull Back Machine (it could be like the one shown). Sit with your back straight while keeping your legs bent and feet against the metal block. Extend your arms feeling your lats stretch. Pull the weight back into your body until the handles touch your abdomen.

Seated Rows with Pull Back Machine

2/ Back Exercises: Lat Pull-Downs with Pull Down Machine:

Lat Pull-Downs with Pull Down Machine

 

Back Exercises Lat Pull Downs Machine
Pull Down Back Exercises
Attach a long bar to the lat Pull Down Machine, and adjust the thigh pads so that when you are at right angles and feet flat on the ground. Grasp the bar using a wide grip and sit down maintaining the upper body in an upright position, slightly learning back from the hips. Pull the bar in front of your face to the top of your chest and pause. Slowly release the bar back to the starting position by straightening your arms.

Simple Back Exercises With Dumbbells

With these very simple back exercises with dumbbell you can take any where, at anytime, all you need is just a pair of dumbbells.

1/ Back exercise with dumbbell 1: One-arm Dumbbell Rows
 

Simple Back Exercises With Dumbbell
Back exercise – One-arm Dumbbell Rows 1
Back Exercises With Dumbbell
Back exercise – One-arm Dumbbell Rows 2

How to take One-arm Dumbbell Rows: Place your left knee and left hand on a flat bench or an exercise chair with your right leg set firmly on the floor. Learn forward so that your back is flat and parallel to the floor. Grasp a dumbbell in your right hand with your palm facing in toward your body and lift or row the dumbbell up and into your outer rib cage area. Return to the start position and repeat.
Back exercise with dumbbell 1: One-arm Dumbbell Rows.

2/ Back exercise with dumbbell 2: Dumbbell Shrugs

Simple Dumbbell Shrugs Back Exercise
Back exercise – Dumbbell Shrugs 1
With Dumbbell Shrugs Back Exercise
Back exercise – Dumbbell Shrugs2

How to take Dumbbell Shrugs Back Exercise: Stand upright with dumbbells hanging at the sides, feet just wide enough so that the dumbbells hang comfortably. They can be heavier than you would use for an arm curl of front raise exercise. Shrug the shoulders upward just like you would if you were saying I don’t know to someone in response to a question. Don’t hunch over to the front; try to stay completely upright. If you find you are hunching over or bending backward, lighten the weights of the dumbbells up a little.

Back exercise with dumbbell 2: Dumbbell Shrugs.

More back exercises: Pull Back & Pull Down Back Exercises With Workout Machine

www.bodyfitnesstip.com – Simple Back Exercises With Dumbbell.