June 17, 2024
Total Gym Back Exercises and Stretches Total Gym Pulse

Build a Strong and Healthy Back with These Total Gym Exercises

Get Ready to Strengthen Your Back and Improve Your Posture

Having a strong back is essential for maintaining good posture and preventing back pain. The Total Gym is a versatile piece of equipment that can help you strengthen your back muscles and improve your overall fitness. In this article, we will explore 10 back strengthening exercises that you can easily perform on the Total Gym.

1. Seated Rows

Begin by sitting on the Total Gym with your legs extended and your feet on the footrest. Grab the handles with an overhand grip, keeping your elbows close to your body. Pull the handles towards your chest, squeezing your shoulder blades together. Slowly release and repeat for a total of 10-12 repetitions.

2. Lat Pulldowns

Start by kneeling on the Total Gym facing the tower. Grab the handles with an overhand grip, keeping your arms extended overhead. Pull the handles down towards your chest, engaging your lat muscles. Slowly release and repeat for a total of 10-12 repetitions.

3. Superman Exercise

Lie face down on the Total Gym with your arms extended overhead. Lift your arms, chest, and legs off the bench, engaging your back muscles. Hold for a few seconds and then slowly lower back down. Repeat for a total of 10-12 repetitions.

4. Back Extensions

Start by lying face down on the Total Gym with your hips resting on the bench. Place your hands behind your head or across your chest. Lift your upper body off the bench, engaging your back muscles. Hold for a few seconds and then slowly lower back down. Repeat for a total of 10-12 repetitions.

5. Reverse Fly

Begin by sitting on the Total Gym with your legs extended and your feet on the footrest. Grab the handles with an overhand grip and lean forward slightly. Open your arms out to the sides, squeezing your shoulder blades together. Slowly release and repeat for a total of 10-12 repetitions.

6. Bridge Exercise

Lie on your back on the Total Gym with your knees bent and your feet flat on the footrest. Lift your hips off the bench, engaging your glutes and back muscles. Hold for a few seconds and then slowly lower back down. Repeat for a total of 10-12 repetitions.

7. Prone Cobra

Start by lying face down on the Total Gym with your arms extended overhead. Lift your chest and arms off the bench, engaging your back muscles. Hold for a few seconds and then slowly lower back down. Repeat for a total of 10-12 repetitions.

8. Side Plank

Lie on your side on the Total Gym with your forearm resting on the bench. Lift your hips off the bench, engaging your obliques and back muscles. Hold for a few seconds and then slowly lower back down. Repeat on the other side for a total of 10-12 repetitions.

9. Bent Over Rows

Begin by standing on the Total Gym facing the tower. Bend forward at the hips, keeping your back straight and your knees slightly bent. Grab the handles with an overhand grip and pull them towards your chest, squeezing your shoulder blades together. Slowly release and repeat for a total of 10-12 repetitions.

10. Prone Ys

Lie face down on the Total Gym with your arms extended overhead in a Y shape. Lift your chest and arms off the bench, engaging your back muscles. Hold for a few seconds and then slowly lower back down. Repeat for a total of 10-12 repetitions.

Remember to always warm up before performing these exercises and consult with a fitness professional if you have any concerns or injuries. By incorporating these back strengthening exercises into your Total Gym routine, you can improve your posture, reduce back pain, and build a strong and healthy back.