Back Exercises

Attach a wide grip bar onto the machine. Adjust the seat and knee pad to match your height. Sit down and grab the wide ends of the bar with an overhand grip.
Lean back slightly and stick your chest out. Pull on the cable slightly to create some tension. This is your starting position.
Perform the movement by pulling the bar towards your chest, focusing on bringing your shoulder blades together and contracting your lat muscles.
Touch the bar to your upper chest, then slowly return to the starting position.
Repeat for as many repetitions as required.

Connect a straight bar attachment onto the machine. Adjust the seat and knee pad to match your height. Sit down and grab the bar with an underhand grip and hands about shoulder width apart.
Lean back slightly and stick your chest out. Pull on the cable slightly to create some tension. This is your starting position.
Perform the movement by pulling the bar towards your chest, focusing on bringing your shoulder blades together and contracting your lat muscles.
Touch the bar to your upper chest, then slowly return to the starting position.
Repeat for as many repetitions as required.

Hang from a wide grip bar with an overhand grip (palms facing forward).
Your arms should be greater than shoulder width apart. Cross your legs and bend your knees. This is your starting position.
Pull up toward the bar with the aim of bringing your chin up and over the bar.
Hold the position at the top for a second before slowly controlling your descent back to the starting position.
Repeat for as many repetitions as required.

Lie facedown in the hyperextension machine with your feet secured. Cross your arms over your chest. This is your starting position.
Bend forwards at the hips keeping your back straight, going down as far you can.
At the bottom of the movement, flex your glutes and lower back to slowly return to the starting position.
Repeat for as many repetitions as required.

Stand with your right leg on the floor and your left leg bent with your knee and shin on a flat bench. Hold a dumbbell in your right hand, palm facing your body. Bench over at your hip, keeping your back straight placing your left hand on the bench. This is your starting position.
Keeping your back straight and without twisting your torso, row the dumbbell up, focusing on using your back muscles and not your arms to perform the movement.
Keeping your elbow and body stationary, extend your arm backward focusing on contracting the tricep muscle.
Pause the contraction for a brief moment before slowly returning to the starting position.
Repeat for as many repetitions as required.
Repeat on the other arm.

Sit down on the cable row machine and place your feet on the platform with your knees slightly bent.
Grab the handle with both your hands and sit up with your back straight & your arm extended. This is your starting position.
Keeping your torso still, pull your hands back as far as you can, focusing on contracting your back muscles by leading the movement from your shoulder blades.
Hold the contraction for a second and slowly return to the starting position.
Repeat for as many repetitions as required.

Stand with feet shoulder width apart holding a barbell or EZ bar in an overhand grip. Your hands should be shoulder width apart on the bar.
Keep your back straight and bend over at the hips until your back is almost parallel with the floor. This is your starting position.
Keeping the rest of your body stationary and your elbows in, row the barbell up towards your body. Focusing on contracting your back muscles as you do so.
Hold the contraction at the top for a second then slowly return to the starting position.
Repeat for as many repetitions as required.

Stand and lean on an incline bench (at about 30 degrees height) face down. The top on the bench should be on your chest. Hold a dumbbell in each hand in a overhand grip and hold your arms straight. Your palms should be facing backward. This is your starting position.
Using your upper back and elbows to drive the movement, raise the dumbbells up until your upper arms and forearms make a 90 degree angle.
After a brief pause, slowly return to the starting position.
Repeat for as many repetitions as required.