How To Exercise Your Back Using Free Weights
Let VideoJug show you how to tone and firm your back to achieve the look you have always wanted. Use our easy-to-follow guide every other day for just one month to see the results by exercising your back using free weights.
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You will need
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Exercise 1,Single dumbbell row
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Step 1:
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Start position
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Begin by positioning yourself kneeling with your right leg on a bench and the left leg on the floor. Support your body over the bench by placing your left hand flat on the bench.
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Step 2:
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Lowering and lifting
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Hold a dumbbell with your right hand and extend your arm towards the floor with your elbow slightly bent.
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It is important not to fully extend or lock out your elbow at the joint. This puts pressure on the joint instead of the muscle.
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Step 3:
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Breathing
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For this exercise, whilst you lower you need to breathe in through your nose.
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And then when you lift your arms back up, you need to breathe out through your mouth.
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Once you are familiar with the movements perform 10 repetitions of this exercise on each arm.
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Exercise 2, barbell row
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Step 1:
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Start position
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Stand with your feet shoulder width apart leaning forward. Now with the barbell, hold it in front of your body, arms extended towards the floor.
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Step 2:
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Lowering and lifting
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Bend your arms with your elbows pointing outward raising the bar up towards your chest.
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Lower your arms back to the start position to complete one repetition.
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Remember not to fully extend or lock out your arms at the elbow joint.
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Step 3:
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Breathing
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As with the first exercise you should be breathing in through your nose as you lower your arms and out through your nose as you raise your arms.
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Once you are familiar with the movements perform 10 repetitions of this exercise.
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Exercise 3 reverse flys
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Step 1:
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Start position
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Lie face forward on a bench set at a 30 degree incline.
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Hold the dumbbells and extend your arms towards the floor. Put your hands down the side of your body, palms facing each other.
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Step 2:
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Lifting and lowering
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Raise your arms outward keeping them extended but slightly bent at the elbow.
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When your arms are parallel with the floor lower them back to the starting position. This completes one repetition.
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Step 3:
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Breathing
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The breathing is the same as with the first two exercises. Remember to breathe smoothly and in rhythm with your movements.
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Once you are familiar with the movements perform 10 repetitions of this exercise.
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Remember that doing this exercise every other day for a month can really help to tone and firm your back.
