The following workouts developed by Botsford each target all the muscles of your back. They are separated into three fitness levels, depending on where you’re starting.
If you’re new to back exercises, consider starting with the beginner circuit before moving to intermediate and advanced.
Botsford suggests completing three rounds of each three exercises in your chosen level and alternating between 30 seconds of work and 30 seconds of rest. Try starting with this twice a week and aiming for three as you get stronger.
For these exercises, you will need a pair of heavy weights, such as large books of similar weight, and a pair of light or medium weights, such as canned goods.
Beginner Circuit
1. Hip Hinge Hold
Stand with feet hip- to shoulder-width apart, arms at your sides. Keep knees slightly bent and shoulders pulled down. Keeping your lower back naturally arched, push your hips back as far as possible and lower your torso by hinging at the hips. Lower until your torso forms a 45-degree angle with the floor, or as close as you can. Hold for 30 seconds, then reverse to return to start.
2. Hollow Hold
Lie faceup on the floor with legs long and arms extended over your head. (Increase the intensity by holding weights in your hands.) Press your lower back into the floor as you lift your arms and legs so your body forms a C (your shoulders and feet should be hovering several inches above the floor). Squeeze abs and butt muscles and hold for one minute.
3. Dumbbell Deadlift
Stand with your feet hip-width apart and knees slightly bent. Hold a dumbbell in each hand in front of your hips, with your palms facing your thighs. Squeeze your shoulders together, then hinge at the hips to bend over, lowering dumbbells along the fronts of your legs until your torso is parallel to the ground. Return to standing, shifting your weight through your feet. Repeat for 30 seconds, working slowly and paying attention to form.
Intermediate Circuit
1. Dumbbell Bent Over Row
Stand with your feet hip-width apart and knees slightly bent. Hold a light- or medium-weight dumbbell in each hand at your sides. Hinge forward at the hips until your torso forms a 45-degree angle with the floor, or as close as you can get. Allow the dumbbells to hang below your shoulders, wrists facing in. While engaging your core, pull the dumbbells up next to your ribs, drawing your elbows straight back and keeping your arms tight to your sides. Slowly lower the weights back to starting position. Repeat for 30 seconds.
2. Dumbbell Reverse Fly
Stand with feet hip-width apart and hold a light- or medium-weight dumbbell in each hand by your sides. Hinge forward at the hips until your torso forms a 45-degree angle with the floor, or as close as you can get. Allow the dumbbells to hang below your shoulders, wrists facing in. Keeping a slight bend in the elbows and engaging your core, lift dumbbells up laterally and out to the side until they reach shoulder height. Slowly lower weights back to starting position. Repeat for 30 seconds. Increase the intensity by using your heaviest dumbbells.
3. Dumbbell Farmer Carry
Stand with feet hip-width distance or less apart and with heavy dumbbells on the floor beside each foot. Bend to pick up the dumbbells, driving through your heels to lift the weights. Stand tall, shoulders back and core engaged with the weights hanging next to your thighs, and take short, quick steps to move forward at least 50 feet. Turn around and continue walking for a total of 30 seconds.
Advanced Circuit
1. Single-Arm Suitcase Deadlift
Stand with feet hip-width apart, a heavy dumbbell on the floor by your right foot. Bend to pick up the dumbbell with your right arm, focusing on driving your body weight down through your heels to lift the weight up until your torso is back in an upright, standing position. Slowly lower the weight back to the ground. Continue for 30 seconds, then repeat on the opposite side.
2. Dumbbell Swing
Stand with feet hip-width apart and hold a heavy dumbbell or kettlebell with both hands, gripping from the top. Push your hips back, knees slightly bent, and lower your chest to bring the dumbbell between your legs. Push your hips forward to slowly swing the dumbbell up to shoulder height. Reverse the movement, slowly swinging the weight back between your legs. Continue for 30 seconds.
3. Dumbbell Plank Lateral Drag
Place a dumbbell on the left side of your body, choosing the best weight for you. Start at the top of a pushup position by placing palms on the ground, directly below your shoulders, and walking your feet back until your body forms a straight line from shoulders to heels above the ground. Alternatively, drop down to your knees so that your body is in a straight line from your shoulders to your knees. Reach your right hand under and through to the left side of your body, grasping the weight. Slowly drag it and place it on the right side of your body. Return your right palm to the floor and repeat with your left hand reaching through to the right. Alternate for 30 seconds.
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