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By Armand Tecco, M.Ed.
The following three exercises work the major muscles of the back as well as the biceps of the arms. If you are just beginning a strength training program, begin with the modified chin-up and work towards the other two exercises slowly.
Modified Chin-Ups
Chin-ups are not just for gym students and the military! It may be an exercise you remember from a distant past, but chin-ups are still an effective way to work your biceps and back muscles. If you do not think you could accomplish even one chin-up, you might be surprised. Try the following modified chin-up for beginners:
Locate a low chin-up bar at your neighborhood school or recreation center. It should be low enough for you to perform chin-ups without your feet leaving the ground.
Grasp the bar with your palms facing you.
Hang from the bar with your body and arms straight and your feet on the ground.
Pull up by bending your arms and lifting your chin to the bar. Return to starting position and repeat as many times as possible.
If you are fortunate enough to belong to a health club that has a chin and dip assist machine, ask one of the instructors to show you how to use it to perform chin-ups. The resistance on the machine can be adjusted to make the exercise easier or more challenging. Once you can perform 15 chin-ups in good form, adjust the weight increment for greater gains.
Lying Lateral Pullover
Want to strengthen your latissimus dorsi muscles (lats), which are located aong your back? Try the lying lat pullover; here is how to perform the movement correctly:
Lie on your back on a bench with knees bent and feet flat on the floor.
Hold one dumbbell at its end in your hands. Start with the dumbbell raised above your forehead. Do not lock your arms, keep them slightly bent.
Contract your abdominal (stomach) muscles, letting your back relax toward the floor.
Using your abs to stabilize your body, lower your arms down toward the floor. Maintain the slightly bent position of your arms. Simultaneously, lift your chest up toward the ceiling without arching your back to prevent over-stretching your back.
Slowly contract the back muscle to raise the weight up to the start position.
Perform 10 to 15 repetitions. When you can comfortably do 15 repetitions, increase the weight to the next smallest increment.
Additional Points to Remember
The weight should be such that it is an effort to complete the desired number of repetitions. Household objects such as soup cans and books can be substituted for dumbbells.
Perform the exercise two to three times per week on non-consecutive days.
Perform in a slow and controlled manner.
Maintain normal breathing and stop if the exercise causes pain.
Always do the exercise when your muscles are warm, such as after a cardiovascular/aerobic routine.
As with all exercises, this movement may not be appropriate for people with certain physical limitations. If you are unsure, check with your physician first.
Upright Row
Want to tone and strengthen your arms and the back of your shoulders? Then start performing upright rows for greater upper body fitness.
This exercise requires weighted objects, preferably dumbbells. Plastic milk, water or detergent jugs filled with water or sand, however, are good substitutes. You can adjust the amount of sand or water for different exercises and progressions.
The amount of weight should be such that it is an effort to complete the desired number of repetitions (reps).
Here is how to achieve proper form for the upright row:
While standing, hold a weighted object in each hand, resting them at your thighs.
With your knees slightly bent, maintain an erect, stationary position.
Raise objects to your chin, keeping elbows higher than the hands.
Return to the thigh rest position.
Begin with one set of 10 to 12 reps.
Work up to 20 reps, then increase resistance by adding more weight. With the heavier resistance, begin again with 10 to 12 reps.
Add a second set after four to six weeks.
Additional points to remember:
Perform this exercise two to three times per week on non-consecutive days, i.e., Tuesday/Thursday/Saturday or Monday/Wednesday/Friday.
Do the exercise after you are warmed up, such as after your cardiovascular/aerobic routine.
Perform the exercise in a controlled manner. With each repetition, take two seconds to lift and three seconds to lower the resistance.
Maintain normal breathing and stop if the exercise causes pain.
Rest for one minute between sets.
The information, including opinions and recommendations, contained in this website is for educational purposes only. Such information is not intended to be a substitute for professional medical advice, diagnosis or treatment. No one should act upon any information provided in this website without first seeking medical advice from a qualified medical physician.