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Back Exercises to Wow Them Coming and Going

In part 6 of the WebMD Fitness Series, learn how to sculpt a healthy, beautiful back.

The Exercises


Reverse Fly

Back Exercises 1

Back Exercises example 2

1. Starting position: Standing with a slight bend in your knees, bend forward at the waist. Keep your back flat, with dumbbells hanging down towards the floor. Be sure to choose a light weight as the shoulder muscles are small.

2. Begin contracting the muscles of the upper back as you lead up with a slight bend in your elbows. Stop when the elbows are even with the shoulders, pause for a second, and slowly lower to the starting position, stopping just short of the arms hanging down without tension.

3. Picture hugging a beach ball as you return to the starting position. Repeat 10-15 times.

One-Arm Dumbbell Raise

Back Exercises example 3

Back Exercises example 4

1. Starting position: Place your right knee on a flat bench, bend at the waist, and rest on your right hand. Keep your back flat. Place a dumbbell in your left hand.

2. Slowly pull the dumbbell up toward your abdomen. Pause here for one second and then slowly lower the dumbbell to the starting position. Repeat 10- 15 times.

3. Switch positions and repeat on the other side


Opposite Arm & Leg Raise

Back Exercises example 5

Back Exercises example 6

1. Starting position: Position body with hands and knees on floor approximately shoulder-width apart. Hip should be flexed at 90°.

2. Raise right arm and left leg off floor level with the back while stabilizing with the back and abdominal muscles.

3. Lower and alternate sides. Repeat 10-15 on each side.

Note: Remember to keep head and back in a neutral position. Shoulders and hips should remain squared and stable throughout movement.

Prone Back Extension (Superman)

Back Exercises example 7

Back Exercises example 8

1. Starting position: Lie face down on floor with hands down at sides. You may place a rolled towel under forehead to clear face from floor.

2. Tighten the abdominals to support the back, then float chest and head off floor while keeping feet in contact with floor. Be sure the neck remains in line with the spine.

3. Return to starting position. Complete 10-15 repetitions.

Back Exercises example 9

Back Exercises example 10

4. To increase resistance, extend arms and place hands overhead.

Note: Do not raise head more than 8-12 inches -- excessive hyperextension may cause injury. To vary exercise, raise feet while raising trunk.

Reviewed on July 22, 2004

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