Back exercises are important when building a balanced physique, but they can lead to exhaustion or injury if not delivered with good technique and reasonable amounts of weight. Injuring the back is to be avoided, as there is nothing more debilitating than struggling with a sore back!
So, below are four exercises to exercise and build and strong back while minimising the risk of strain or injury.
Seated one arm lat pulldown
Step by step:
At a Lat pulldown machine select a D-handle attachment to use during this exercise.
Attach the D-handle and position yourself as you would for a regular lat pulldown.
Reach up and grasp the handle with a neutral grip (palm facing in), with your torso fully erect, arm fully extended and chest out. (You may need to stand up first to pull the handle to you, then sit down on the seat.)
With your working arm fully extended, lean back 10-15 degrees and look straight ahead.
Drop your shoulder by depressing your clavicles, and avoid pinching or shrugging your neck.