back it up!

a multi-muscle strategy

Photography by Keith Munyan

 



Too many men have back pain for any number of reasons, and the fact is a lot of it could have been prevented had they kept their backs in great shape. That’s not to say the back must be pumped to bodybuilder proportions. What’s really important is maintaining strength and flexibility, so that when you lift things or are in an awkward position you don’t end up in traction. Training the back doesn’t have to be a narrowly focused affair. In the following set of exercises the back is the primary beneficiary, but many other muscle groups are involved. Light dumbbells add emphasis. Be sure to warm up first with some aerobic work and stretching. Find time for this simple session twice a week.

 

BACK, THIGHS
& GLUTES
Deadlifts
Standing with dumbbells by your feet, reach down, grasp them and rise a few inches. Keeping the legs straight, proceed to rise until standing. Pause, then return to starting position. Perform 10 repetitions.

BACK & SHOULDERS
Push Presses
Stand grasping dumbbells above shoulders. Proceed to press them overhead. Pause, then return to starting position. Perform 10 repetitions.

BACK & OBLIQUES
Twist Extensions
Stand grasping dumbbells palms in at sides, with feet shoulder-width apart. Proceed to twist to the left and lower the weights toward that foot. Pause, then rise and next twist to the right. Perform 10 alternating repetitions toward each foot.

BACK & ABDOMINALS
Good Mornings
Stand grasping dumbbells palms in at sides, with feet shoulder-width apart. Proceed to bend at the waist and extend weights to the feet. Pause, then rise to starting position. Perform 10 repetitions.

BACK, LEGS, ARMS & SHOULDERS
Swing Throughs
With legs wide apart, grasp a dumbbell with both hands and lower it between the legs, which should be bent at 90-degree angles. Proceed to rise and extend the weight overhead. Pause, then return to starting position. Perform 10 repetitions.

BACK & HIPS
Kneeling Leg Raises
Kneel on a bench with the left leg, grasping the sides for support and with the right leg almost straight, the foot off the ground. Proceed to raise the leg as high as possible. Pause, then return to starting position. Perform 10 repetitions, then switch leg positions for another set with the left leg rising.