Basic Weight Training - Back

Apologies for the lack of entries for more than a month. Have been trying out new workout schedules to find the best in losing weight and body toning. Will share more on that in future entries, but first, let's resume with our weight training entries. This entry, we shall look at Back exercises using free weights.

Bend Over Rows
This exercise will target the back in general. Use a dumb bell for this exercise.
Start: Position your left hand and left knee on the bench while placing your right foot on the ground. Grab a dumb bell on the floor with your right hand.
Execution: Pull the dumb bell towards you until it touches your ribs. Return back to starting position slowly. Maintain a straightened back throughout the exercise.

Rear Lateral Raise
This will target the back of your shoulder. You will need a pair of dumb bell for this.
Start: Grab a dumb bell in each hand, bend elbows slightly. Feet shoulder length apart. Bend slightly over while maintaining a straightened back.
Execution: Raise dumb bells until shoulder height and return back to starting position slowly resisting gravity on its way down.

Pull Over
A good exercise to train your "wings".
Start: Lie on a bench, grab a barbell and bend elbows slightly. Position the barbell above your chest.
Execution: Slowly lower the barbell until it is just beyond your head. Return the barbell back to starting position slowly.

Deadlift
You might see alot of people doing this in gyms. This is a good exercise for lower back.
Start: Squat and grab the barbell with shoulder width grip. Back straight at all times.
Execution: Stand from squatting position and hyper-extend your lower back when you have stood fully up. Go back to starting position and repeat until you've finished your set.

A thing about back exercises is that you can hurt your back pretty easily. Rule of the thumb - ALWAYS MAKE SURE YOUR BACK IS STRAIGHT.

Next entry, I will introduce some basic Thigh workout using free weights so stay tuned to FatsOff!!! =D