Exercises for the Back from Peter's Principles
Bent Over Barbell Row
Bend your knees slightly with your feet shoulder width apart. Lean forward at the waist so your upper back is almost paralell to the floor. Grasp the barbell so your hands are slightly wider than shoulder width. Let your arms hang down naturally( Picture 1). Maintain the position of your back while pulling the weight up under your chest (picture 2). Slowly lower the weight and repeat. This is a great exercise for the entire back. It works the upper back, biceps and rear part of the shoulders. The lower back is also involved as a stabilizer.
Arm Dumbell Row
Position yoursely so your left knee and left hand are on the bench. Holding a dumbell in your right hand with your right foot on the floor to keep you stable, position yourself so your shoulders are back and squared to the floor (pictuer 1). Lower the weight towards the floor (picture 2) while keeping your shoulder square. Raise the weight back to the starting positon while squeezing the shoulder blades together. Switch to the right hand and knee on the bench to work the left side. This is great for the upper back, rear shoulders and biceps.
Superman
Position yourself on all fours on the floor. Extend your right leg and left arm completely so they are parallel to the floor. Hold for two seconds then return to the starting position. Now extend the left leg and right arm. Repeat for 10-15 reps per side. This is working the lower back and glutes.
"BEFORE BEGINNING ANY EXERCISE PROGRAM,
PLEASE CONSULT YOUR PHYSICAN"
NOTE:
Exercise is a physical activity that has a potential physical risk. Peter, his staff and all of his affiliates are not responsible for any injury that could occur from exercise.
