Back Exercises

Back Exercise with Hannah Nolan

In the previous blog we looked at Chest Exercises, so how did you get on? Remember if you find that you are stiff the following day, don’t worry, keep going and keep doing the exercises – it does get easier! So today we are going to cover the Back Exercises.

Back Exercise 1 – Single Arm Row

This exercise works the side of the upper back (lats), front of the upper arm (biceps) and the rear of the shoulder (posterior delt). Kneeling one leg onto a bench directly underneath your hip and the hand supporting (and second leg on the floor) to create a flat back. Take the weight in your hand and draw it up brushing the side of your body (as if you were sawing a piece of wood). Let the weight drop down feeling the stretch in your shoulder blade before pulling the weight back up brushing past your body again. (repeat 15 times, 2-3 sets)

single arm row 1 single arm row 2

 

Back Exercise 2 – Prone Row

This exercise works the middle upper back, rear of the shoulders and front of the upper arm. Kneel onto the floor and use one of your legs as a bench. Lean forward resting your chest onto your thigh. Hold the dumbbells to the floor and then pull the weights towards your body keeping the elbows inline with the shoulders. Really squeeze the shoulder blades together at the top of the movement. Repeat. (15 reps, 2-3 sets)

prone row 1 prone row 2

 

Back Exercise 3 – Prone Fly

This exercise works the middle upper back. Kneel on the floor in the same way as the prone row. This time palms facing in towards each other and arms with a slight bend in them (keeping them in this position throughout). Fly the arms out to the side keeping elbows in line with the shoulders and squeeze the shoulder blades together at the top of the movement.

prone fly 1prone fly 2

 

Back Exercise 4 – Straight Leg Dead lift

Standing with your feet together and legs straight, keeping weights hanging down. Bend forward (as if you were touching your toes) keeping the arms hanging down. Once you have reached as far as you can then slowly return to the straight standing position. Be careful not to bounce keeping the movements nice and smooth. (15 reps, 2-3 sets)

Straight Leg Dead Lift 2Straight Leg Dead Lift

 

These back exercises are great for helping to support your back, which is always a good idea with so many people experiencing back pain at some point in their lives. The stronger you are the less likely you will be to injure yourself. The exercises for the middle back also help to pull back the shoulder blades and can help to give a lovely straight standing posture and leave you standing tall!

In the next blogs we will be looking at arm and shoulder exercises and leg exercises to finish our whole body toning workout. Completing the toning exercises will help to improve your muscle tone, and help your body to become more efficient in burning calories. The more muscle you have – the more calories you will burn when at rest, which means that maintaining your weight in the future will also be much easier! So thats the chest and back exercises worked on – stay tuned for your next instalment!

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Happy Toning!

Hannah x

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About Hannah Nolan

Wife & Mother to Two Beautiful Children |
Founder & Owner of Why Weight Ireland® |
Ambassador for Athletics Ireland |
Columnist for the Irish Runner Magazine | Love Running

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