How To Get A Strong Back

How To Get A Strong Back

Get Fit Over 40 founder Mike Kaye joins us again on Total Gym Pulse to show us how to get a strong back using The Total Gym Home Exercise Machine. Mike explains the back is one of the strongest muscle groups in the body and often gets ignored during a workout. When people look in the mirror the first things they usually notice are the chest, shoulders and arms. The back shouldn’t be forgotten since it is a big part of the body and supports your entire frame.


The first exercise Mike demonstrates is known as the Iron Cross. Start by lying flat on your back on the glide board of The Total Gym. From this position, move both arms straight out making a “Cross” shape with your body and bring them both back to your sides. Not only will this work your back but you will also work your chest too.


Staying in the same position, Mike moves onto the next exercise. This is a revision of The Iron Cross but instead of bringing your arms out at your side you are going to bring them straight up in front of you. This will isolate your back and will also work your core and you will feel your stomach start to tighten as you go through the exercise. Mike says you don’t have to bring your arms up super high as long as you are keeping them straight to get
a great burn.

Changing positions on the machine Mike demonstrates “Pull Downs.” Mike says these are like chin ups and starts with what he calls a “Lat Pull Down.” Holding on to the cables with both hands bring your arms out and back. Make sure to keep your elbows in an outward position not letting them fall to your sides. Mike says you can do variety of angles depending on how you want to target your back. He personally likes to add more weight to the machine and raise the glide higher to get as much resistance as possible for an even more intense workout. Change your grip a little bit and you can also turn the exercise into a chin up.


Finally, Mike ends the workout with a traditional “Back Row.” Stay in the same position as the previous exercise and cross your arms while holding the handle grips of The Total Gym. Pull the cables back keeping your shoulders muscles tight. You can add more resistance using the optional weight bar for a more challenging workout.

We would like to thank Mike for joining us today on Total Gym Pulse. If you would like to learn more about the Total Gym so you can do a workout similar to what you saw today please visit us at Total Gym Direct. Look for more great workouts coming from Mike soon!



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