Back exercises with Sine Wallace, Owner of Wallace Fitness in Mount Dora

Plank Dumbbell Row 

1. Place both hands on a bench and get into a plank position.
2. Keeping your left hand on the bench, grab your dumbbell with right hand palm facing in.
3. Keep your back straight, core tight, neck in natural position, and elbow tucked in.
4. Engaging your back muscles pull the dumbbell up keeping your elbow in while you exhale.
5. Bring the dumbbell down as you inhale.
6. Repeat this to as many times as your program indicates for each side.

Sine’s Tip: Avoid sinking your back down as it may cause injuries. If unable to keep a good form with the plank, try using a bench to place your knee. Left knee would be on the bench; R hand would hold the dumbbell. Reverse for the other side.

Wide-Grip Lat Pull-Down 

1. Set the height of the seat, knee pad and the weight of the lat pull down machine.
2. Grab the bar as wide as you can, palms facing forward. Bring your shoulders down and chest out.
3. Engage your back muscles and pull down the bar as you exhale almost touching your chest. 
4. Extend your arms to starting position while you inhale.
5. Repeat this to as many times as your program indicates.

Sine’s Tip: Avoid leaning back excessively or rocking your body as you perform this exercise to prevent injuries and get the full benefits.

Seated High Curls 

1. Set the height and the weight of the cables over your head. 
2. Hold the handles palm facing you and kneel down or sit on a bench.
3. Keep your elbows up direction of the cables and close to your head. 
4. Bring the handles over your head engaging bicep muscles while you exhale.
5. Extend your arms while you inhale.
6. Repeat this to as many times as your program indicates.

Sine’s Tip: Keep your shoulders down and elbows up. Your body will want to raise your shoulders and bring down your elbows. Resist breaking the form to prevent injuries to your neck.