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4 Back Strengthening Exercises for a Stronger Core

Date: Jun 29, 2017    By: Genesis Fitness

Hitting the major muscle groups is a touch more complicated than breezing into the weights room and picking up a kettle bell.

Here are four back strengthening exercises you can integrate into your workout for a stronger core.

1. Chin Up

You’ll be working out a whole lot of muscles when you add chin ups to your routine. Enjoy increased back strength, arm strength, and a faster metabolism.

How to:

Grasp the pull-up bar with an underhand grip, hands placed slightly closer than shoulder width apart. Keep your torso as straight as possible as you create a curvature on your lower back and stick your chest out.

Breathe out and concentrate on using your biceps to pull your torso up until your head is around the level of the pull-up bar. Keep the elbows close to the body.

Squeeze biceps in the concentrated position before slowly lowering your torso back to the starting position.

*If you are new to this exercise and do not have the strength to yet perform it, use a pull-up assist machine.

2. Swiss Ball Rollout

If you’re set on carving out a six-pack, the swiss ball rollout is an excellent place to start. This is one of the best gym exercises for men to build ripped, lean muscle, putting increased tension on the abdominal muscles.

Use this in place of a crunch.

How to:

Sit on your knees in front of a Swiss ball and place forearms and fists on the ball.

Slowly roll the ball forward, straightening arms and extending your body as far as you can whilst keeping your core braced and your lower back naturally arched. Take care not to let your lower back collapse.

Use your abdominal muscles to pull the ball back to your knees.

3. Opposite Arm and Leg Raise

With no equipment necessary, this exercise is perfect for a strong back, good balance, improved metabolism and a long, learn core.

How to:

Position yourself on all fours, with your hands under shoulders and knees under your hips.

Reach your right arm forward, and at the same time, stretch your left leg back.

Hold for 5 seconds, release and repeat using your left arm and right leg.

4. Close Grip Lateral Pull-Down

While working several muscles in the upper body, lateral pulldowns are primarily focused on the latissimus dorsi, the largest muscle in your back.

How to:

Get comfortable and ensure your feet are square on the ground, adjusting the kneepad on the lateral pulldown machine for your height.

Wrap your hands around the bar in a wide grip – remember, wide grips require your hands to be spaced wider than your shoulders.

Starting position: the bar should be in front of you; bring your abdomen around by 30 degrees, creating a bend in your lower back. Your chest should be up and out.

Exhaling, pull the bar down until it hits your upper chest – you should be moving with your shoulders and upper arms.


This article was proudly provided by the Australian Institute of Personal Trainers, who support Genesis Fitness and help our members achieve their fitness goals. If you are interested in starting a career in Personal Training, click here for more information.

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