Building a Strong, Stable Back

My three exercises for this week emphasize strengthening of the upper and lower back muscles.

1. Bent Over Rows – 12 to 20 reps x 2-3 sets x 5lbs to 20lbs / Focus on holding your back in a neutral, straight position for this exercise.

2. Prone Alternate Arm & Leg – 10 to 25 reps each x 2-3 sets / Remember to let your head rest on the back of your hand so your neck stays in a comfortable position.

3. Bent Over Reverse Fly – 12 to 20 reps x 2-3 sets x 3lbs to 10lbs / Focus on keeping your back straight, hinging from your hips.