Back muscles are important in almost everything we do – whether we swing a golf club, lift grocery bags, or just carry things around. Here are several simple exercises you can do at the TMCC gym to make sure they’re strong and supple.
Assisted Pull-ups
Select an appropriate weight on the pull-up machine. Carefully kneel on the platform, holding onto the pull-up bars (Pic 1). With arms outstretch as the start position, pull yourself up till your chin clears the bars (Pic 1a). Lower yourself to the start position. Do 8-10 reps for 2-3 sets.
Machine Rows
Sit at the row machine at a level where your arms are parallel to the ground, and the handles allow a comfortable reach with the arms sufficiently outstretched (Pic 2). Pull the handles towards the chest (Pic 2a), then back to the start position. Do 10-12 reps for 203 sets.
Bent-over Flies
Stand with your feet shoulder-width apart, with dumbbells in your hands (Pic 3). Bend over keeping your back straight, and parallel to the ground (Pic 3a). Lift the weights upwards keeping your arms as straight as possible (Pic 3b), then back to the start position in pic 3a. Do 10-12 reps for 2-3 sets.
