Muscle workout: back

by | Exercise and Fitness, Muscle Workouts

Two great muscle workouts to strengthen and lengthen your back.

Superman back extensors

Begin facedown, ankles touching and toes pointed. Reach your arms straight out above your head with your palms on the ground. Engage your back and shoulders to pull yourself off the ground. Arms and legs to remain fully contracted so that your hands and feet are elevated to the same height. Hold this position then return to the beginning position.

Do 3x sets of 15 to 30 second holds.

Single arm bent over row

Stand with feet hip width apart, dumbbell in one hand. Step into a lunge position and rest your free hand on forward thigh. Pull the dumbbell away from the floor up toward your torso, driving your elbow toward the ceiling. Maintain posture through your shoulders and hips. Squeeze your shoulder blade in toward the centre of your back. Lower weight back to the starting position.

Switch to do the alternate side.

Do 3x sets of 8 to 12 reps.


The exercises and information included in this article are general. If possible you should seek more personalised exercise advice and have your strength training tailored to your individual needs. If you have an existing injury or any health problems, or you do not already exercise regularly several times each week or you are middle aged or older, first check with your doctor about your suitability for a resistance training programme.

Before starting your resistance training, ask a trained fitness instructor about the correct technique involved in such a programme, including ways to progress your fitness gradually and minimise injury risk.