Creative And Effective Total Gym Back Exercises To Strengthen Your Upper Body

Unleash the Power of Your Back with These Total Gym Workouts

Are you tired of the same old back exercises that seem to yield minimal results? It’s time to spice up your workout routine and unleash the true power of your back muscles with the help of the Total Gym. This versatile piece of equipment allows you to target your back from multiple angles, providing a challenging and effective workout. Say goodbye to boring workouts and hello to a stronger, more sculpted back!

1. The Superman: Defy Gravity and Strengthen Your Back

Lie face down on the Total Gym with your arms extended in front of you. Engage your back muscles as you lift your chest and legs off the glideboard. Hold this position for a few seconds, then slowly lower yourself back down. Repeat for a total of 10-12 reps. This exercise targets your lower back and helps improve posture.

2. Bent Over Rows: Sculpt Your Upper Back and Shoulders

Attach a resistance band to the Total Gym and stand facing the tower. Grab the handles with your palms facing each other and step back to create tension in the band. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Pull the handles towards your chest, squeezing your shoulder blades together. Slowly release and repeat for 12-15 reps. This exercise targets your upper back, shoulders, and biceps.

3. Lat Pulldowns: Build a Strong and V-Shaped Back

Attach a lat pulldown bar to the Total Gym and sit facing the tower. Grab the bar with your palms facing away from you, hands shoulder-width apart. Slowly pull the bar down towards your chest, squeezing your shoulder blades together. Pause for a moment, then slowly release and repeat for 10-12 reps. This exercise targets your latissimus dorsi, or the muscles on the sides of your back, giving you that coveted V-shaped appearance.

4. Reverse Flyes: Strengthen Your Upper Back and Improve Posture

Attach two handles to the Total Gym and lie face down on the glideboard. Extend your arms straight out in front of you, palms facing each other. Lift your arms out to the sides, squeezing your shoulder blades together. Slowly lower your arms back down and repeat for 12-15 reps. This exercise targets your upper back, rear shoulders, and helps correct rounded shoulders.

5. Bridge Pose: Activate Your Glutes and Strengthen Your Lower Back

Lie face up on the glideboard with your knees bent and feet flat on the floor. Press through your heels and lift your hips off the board, engaging your glutes and lower back. Hold this position for a few seconds, then slowly lower yourself back down. Repeat for a total of 10-12 reps. This exercise targets your glutes, hamstrings, and lower back.

6. Seated Rows: Improve Your Posture and Strengthen Your Back

Sit facing the tower on the Total Gym and grab the handles with your palms facing each other. Keep your back straight and lean back slightly, engaging your core. Pull the handles towards your body, squeezing your shoulder blades together. Slowly release and repeat for 12-15 reps. This exercise targets your upper back, shoulders, and biceps while also improving posture.

7. Prone Cobra: Strengthen Your Entire Back and Improve Spinal Mobility

Lie face down on the glideboard with your arms extended overhead, palms facing down. Lift your chest and arms off the board, squeezing your shoulder blades together. Hold this position for a few seconds, then slowly lower yourself back down. Repeat for a total of 10-12 reps. This exercise targets your entire back, including the upper, middle, and lower portions.

8. Pullover: Sculpt Your Upper Back and Chest

Attach a pullover bar to the Total Gym and lie face up on the glideboard. Grab the bar with your palms facing up and extend your arms overhead. Slowly lower the bar towards your chest, keeping your elbows slightly bent. Pause for a moment, then lift the bar back up and repeat for 10-12 reps. This exercise targets your upper back, chest, and triceps.

9. Deadlifts: Strengthen Your Lower Back and Hamstrings

Stand facing the tower on the Total Gym with your feet hip-width apart. Grab the handles with your palms facing towards you, keeping your arms straight. Hinge forward at the hips, lowering the glideboard towards the floor. Engage your glutes and hamstrings to lift the glideboard back up to the starting position. Repeat for 12-15 reps. This exercise targets your lower back, glutes, and hamstrings.

10. Reverse Plank: Activate Your Core and Strengthen Your Back

Sit on the glideboard with your legs extended in front of you and hands resting on the board beside your hips. Press through your hands and lift your hips off the board, creating a straight line from your head to your heels. Hold this position for a few seconds, then slowly lower yourself back down. Repeat for a total of 10-12 reps. This exercise targets your core, lower back, and glutes.

Now that you have a variety of creative and effective total gym back exercises at your disposal, it’s time to take your workout to the next level. Incorporate these exercises into your routine and watch as your back muscles become stronger and more defined. Remember to always listen to your body and adjust the resistance level on the Total Gym to suit your fitness level. Get ready to unleash the power of your back and achieve the strong, sculpted physique you’ve always desired!