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workouts
men: back
By Martha Lourey Bird | MSpSC, BSpSC (ExSc), DipRT
Aim to complete up to three sets of between 10 and 20 repetitions of each exercise, and be sure to rest a couple of minutes between sets. Remember to keep your movements slow and controlled so your muscles are doing the work, not your momentum.
| Instructions |
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| 1. |
dead lift
Bend over with a flat back, head erect, arms straight, and head up at all times. Hold a bar in front of your shins with your knees slightly bent — be sure to ask a spotter to help you. Straighten your knees as you stand upright, bringing the bar to about pelvis height. Keep your arms straight at all times. |
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| 2. |
bent-over flys
Stand with your knees slightly bent and your head bent forward, with a dumbbell in each hand. Slowly raise up, out and forward, then back, as you squeeze your shoulder blades. |
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| 3. |
chin-ups (wide grip)
This is a great back exercise if you use the overhand wide grip shown. If you have never done chin-ups before, you may have to start doing just one at a time. Hang from a bar, tighten your abs and pull up until your chin is in line with the bar. |
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Activity POINTS® values
Want to know how many Activity POINTS values you've earned? |
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Safety tips
It's always a good idea to check with your physician before making any changes in your physical activity. |
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