Back muscles are often neglected in an exercise program. The reason for that is obvious: out of sight, out of mind. When guys look in the mirror, they see their chest, and their biceps. So guys know how to train chest and biceps. Go to any gym and ask how to train chest and biceps and you'll get a quick and accurate answer: presses and curls.
But asking most guys at the gym about training back muscles will usually just get a confused look from them. Most of the people that I talk to just know that they should never, ever, "lift and twist". If anything, most guys live in fear of hurting their back, and they never train it. So it gets weaker and weaker, and, you guessed it, it goes out. Ouch!
Of course, if you already have a very strong back, you can swing through the jungle, do pull-ups, that sort of thing. If you've never trained back, or if you're in the condition I'm in today, with a back that's recovering from an injury, you will need to modify your ape-man training. But you will still need to pull.
|Resistance bands on a pull-up bar for beginning back training. Instead of doing a pull-up, you're doing a pull-down, in exactly the same plane of movement.|
You can do this at home. What you will need will be a pull-up bar and some light resistance bands.
No, you're not doing pull-ups today - that will would put way too much stress on your back - you're doing pull-downs, with resistance bands. If you don't have these things, don't panic, they're cheap and you can get them at Target, or Walmart.
I like to do this seated. I hold a resistance band, sit myself down and then gently pull. I don't count reps. I'm interested in feeling the tension in my lats, which are the muscles that attach at your armpits, spine, and back of your hips.
I face into my workout room and watch something on my TV, just about anything will do, I will be pulling the bands for several minutes for each set.
I train back twice a week, with what I call "High Pull" (which I'm doing today) and "Low Pull". Just because I can't see my back doesn't mean it's not there.