The back extension machine at the gym is a great tool for targeting your lower back, glutes, and hamstrings. Back extensions are sometimes overlooked, but they can be very useful in strengthening the all-important posterior chain, which are the main muscle groups of the back-body.
Shrugs are similar to upright rows and work the trapezius muscles at the top of your spine around the neck. You can perform this exercise with dumbbells hanging at your side—just shrug the muscles up and down—or use a shrug machine if one is available.
All three of your shoulder deltoid muscles get a workout with the front overhead press. Sit on a bench and push alternating dumbbells over your head. Keeping your back straight, bend over and raise the dumbbells or pulley weights to your sides, like a bird opening its wings. This exercise targets your deltoids and your back muscles. You can also perform lateral raises standing upright, which work the trapezius muscles in the shoulders even more. Don't overdo it with weight on this exercise to avoid straining or injuring your shoulders.
Dumbbell front raises are isolation exercises to stabilize your shoulders. In the front raise , the dumbbells are lifted straight out in front of you, alternating left to right. This targets your front and middle deltoids and your chest muscles as well. Keep the weight on the lighter side for this one to avoid straining your shoulders and back. As the best compound exercise you can do, the deadlift hits more muscles than any other single exercise, with the exception of the Olympic lifts.
Your back gets an incredible workout, and, as you might expect, this exercise also strengthens the important lower back muscle, the QL.
Remember that a weakened QL muscle is a common cause of chronic back pain, though it's located deep in your abdominal wall. If you have shoulder or back pain or injury and you're interested in beginning a strength training program but not sure where to start, consult with your doctor first to get cleared for exercise.
Get exercise tips to make your workouts less work and more fun. Abdominal trunk muscle weakness and its association with chronic low back pain and risk of falling in older women. BMC Musculoskelet Disord. Core strength training for patients with chronic low back pain.
J Phys Ther Sci. Gordon R, Bloxham S. A systematic review of the effects of exercise and physical activity on non-specific chronic low back pain.
Healthcare Basel. Upper extremity weightlifting injuries: Diagnosis and management. J Orthop. Effect of upper-extremity strengthening exercises on the lumbar strength, disability and pain of patients with chronic low back pain: a randomized controlled study.
J Sports Sci Med. Quadratus lumborum: one of the many significant causes of low back pain. Indian J Pain. Your Privacy Rights. To change or withdraw your consent choices for VerywellFit.
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See the online fitness platforms our expert handpicked…. Here's what you need to know. Health Conditions Discover Plan Connect. Muscle groups. What to pair together? Schedule for workouts. Types of exercises. Exercises that target certain muscles. When to talk with a pro. Keep rest periods between sets minimal for this exercise; when one arm is working, remember, the other is "resting". Now attack your lower lats and traps with this half-iso countdown rows series.
You'll really fire up your scapular retractors here as well as you battle to hold and squeeze in the position with one arm while ripping through reps with the other. Do 3 full sets. Now that you've attacked your back, start to focus in on your shoulders. Do 3 sets of kettlebell halos, aiming to do reps each set. This will hit your delts while still forcing you to stay conscious of your back muscles and shoulder blade positioning.
Finish off your shoulders with 3 sets of mixed-style incline shoulder raises. Aim for clusters of reps per set. You'll hammer the lateral and anterior heads of your delts and get a deep burn, and the bench will help keep your form tight. United States.
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