Muscle workout: back
Two great muscle workouts to strengthen and lengthen your back.
Superman back extensors
Begin facedown, ankles touching and toes pointed. Reach your arms straight out above your head with your palms on the ground. Engage your back and shoulders to pull yourself off the ground. Arms and legs to remain fully contracted so that your hands and feet are elevated to the same height. Hold this position then return to the beginning position.
Do 3x sets of 15 to 30 second holds.
Single arm bent over row
Stand with feet hip width apart, dumbbell in one hand. Step into a lunge position and rest your free hand on forward thigh. Pull the dumbbell away from the floor up toward your torso, driving your elbow toward the ceiling. Maintain posture through your shoulders and hips. Squeeze your shoulder blade in toward the centre of your back. Lower weight back to the starting position.
Switch to do the alternate side.
Do 3x sets of 8 to 12 reps.
The exercises and information included in this article are general. If possible you should seek more personalised exercise advice and have your strength training tailored to your individual needs. If you have an existing injury or any health problems, or you do not already exercise regularly several times each week or you are middle aged or older, first check with your doctor about your suitability for a resistance training programme.
Before starting your resistance training, ask a trained fitness instructor about the correct technique involved in such a programme, including ways to progress your fitness gradually and minimise injury risk.
Last Reviewed: 25/01/2020
Muscle workout: biceps
Biceps are found on the front of the upper arm between the shoulder and the elbow. Bicep muscles are essentially used in lifting and pulling movements and help bend the forearm towards the upper arm as well as turning the palm forward or upward.
Muscle workout: trapezius
The trapezius muscles are needed to raise your arms and they support your shoulders. Trapezius muscles are flat triangle-shaped muscles that extend from your neck across your left and right shoulder blades, down your spine to the middle of your back.
Muscle workout: deltoids
The deltoid muscle is the rounded, triangular shaped muscle on the top of the shoulders. The deltoids are responsible for lifting the arm and helping the shoulder to move.
Muscle workout: chest
Having a strong chest helps to improve the strength in your back muscles and maintain a good posture. Your chest muscles are used for moving your arms across your body and up and down as well as pushing the body away from the arms, as you do when you do push-ups.
Muscle workout: triceps
Your triceps are the large muscle on the back of your upper arm and are responsible for the straightening of your arm. Here are two easy exercises to tone up your triceps and stabilise the extension of your elbows. You will need one dumbbell.