{"id":3410,"date":"2018-05-29T15:11:44","date_gmt":"2018-05-29T15:11:44","guid":{"rendered":"https:\/\/www.goldsgym.com\/blog\/back-progression-strengthen-stability-muscles\/"},"modified":"2025-08-19T19:54:52","modified_gmt":"2025-08-19T19:54:52","slug":"back-progression-strengthen-stability-muscles","status":"publish","type":"post","link":"https:\/\/www.goldsgym.com\/blog\/back-progression-strengthen-stability-muscles\/","title":{"rendered":"Back Progression: Strengthen Stability Muscles"},"content":{"rendered":"\n

Your back muscles play a key role in your everyday movement and posture, but they\u2019re especially important during exercise when you need the back\u2019s stability muscles to be able to perform the movements.<\/p>\n\n\n\n

As Lisa Brownlee, GOLD\u2019S<\/strong> FIT\u00ae head coach, says, \u201cIf you want to be able to move, it starts with your back. If it begins to fail, everything else will have to work twice as hard.\u201d<\/p>\n\n\n\n

Incorporating our beginner back workout into your fitness routine is vital and will set you up for success with other workouts. \u201cIf you want to be able to physically hold and pick up a heavy weight, you have to have your back there to stabilize it,\u201d Brownlee says.<\/p>\n\n\n\n

Brownlee suggests doing this beginner back workout at least one to two times a week.<\/p>\n\n\n\n

The equipment<\/p>\n\n\n\n

Here are the items and machines at the gym that you\u2019ll use in this workout:<\/p>\n\n\n\n

\u2022 Resistance bands:<\/b> Elastic bands, usually with handles at each end, used for strength training.
\n\u2022 Seated row machine:<\/b> A resistance machine that replicates the action of water rowing. Used by sitting down and pulling the cables back toward your sides. (See Resistance Machines Progression: Know the Basics<\/a>.)
\n\u2022 Lat machine:<\/b> A resistance machine with a seat and a bar to pull down, which helps work several areas of the back at one time.
\n\u2022 Suspension trainers:<\/b> Two bands that are affixed to the wall with handles at the loose end.
\n\u2022 Foam rollers:<\/b> A foam tube used to give yourself a deep tissue massage after a strenuous workout.<\/p>\n\n\n\n

Don\u2019t know where to find the equipment? Ask a Gold\u2019s Gym Trainer who can help.<\/p>\n\n\n\n

The warmup<\/p>\n\n\n\n

Get the blood flowing to your back muscles with these movements. Brownlee recommends alternating moves after each set, and to remember that, as a beginner, your grip strength might not be where it should be \u2014 so don\u2019t be deterred if your forearm muscles get tired the first few times. It\u2019ll take a little more time to build them up.<\/p>\n\n\n\n

Band pull apart<\/p>\n\n\n\n

\"A<\/figure>\n\n\n\n
\"The<\/figure>\n\n\n\n

<\/p>\n\n\n\n

Stand and hold onto the resistance band\u2019s handles with your hands shoulder-width apart. Pull your arms apart \u2014 keeping them straight \u2014 so the band comes to your chest. Focus on pinching your shoulder blades together. If you sense your shoulders<\/a> lifting toward your ears, that\u2019s a sign you\u2019re doing this move incorrectly and it won\u2019t be beneficial for you, says Brownlee.<\/p>\n\n\n\n

The goal:<\/strong> Three sets of 10.<\/p>\n\n\n\n

Band pass through<\/p>\n\n\n\n

\"A<\/figure>\n\n\n\n
\"A<\/figure>\n\n\n\n
\"A<\/figure>\n\n\n\n

<\/p>\n\n\n\n

Holding onto the band with your arms straight in front of your body, pass the band over your head to the back, and then bring it back to the front. \u201cTry to get as much movement in the shoulder blades as possible,\u201d says Brownlee. \u201cGet your shoulder blades to come all the way toward your spine in the back, and then control the motion going forward using your back muscles, not your arms or chest muscles.\u201d<\/p>\n\n\n\n

The goal:<\/strong> Three sets of 10.<\/p>\n\n\n\n

The workout<\/p>\n\n\n\n

During this beginner back workout, allow for 60 seconds of rest time between each set, and remember to breathe out when you pull the weight toward you. Brownlee suggests starting with a lighter weight, but keep in mind that it shouldn\u2019t be too easy or too hard.<\/p>\n\n\n\n

Dumbbell pullover<\/p>\n\n\n\n

\"A \"A
\nStart by lying on your back with your lower back flat and knees bent. Hold a dumbbell at its head, making a triangle shape with your arms above your chest. Bring your arms back above your head, keeping elbows slightly bent, and touch the dumbbell to the floor \u2014 or as far as you can while keeping your spine on the ground. Then, pull back to above your chest.<\/p>\n\n\n\n

Tip: \u201cYou should feel the muscles working underneath your armpits and maybe a little bit in your chest,\u201d says Brownlee.<\/p>\n\n\n\n

The goal:<\/strong> Three sets of 12 to 15.<\/p>\n\n\n\n

Seated cable row<\/p>\n\n\n\n

\"seated-row\"
\nUsing a seated row machine, sit down while gripping the cables in each hand, with your palms facing each other and knees slightly bent. Keep your back flat while slightly leaning back from your hips to keep your core tight and engaged. With your arms fully extended, pull each cable to its respective side while squeezing your shoulder blades into your spine.<\/p>\n\n\n\n

Tip: You should feel the muscles between the shoulder blades pinching, as well as the muscles below your shoulder blades tightening. If you feel your neck tightening, that\u2019s a sign you\u2019re executing this move incorrectly.<\/p>\n\n\n\n

The goal:<\/strong> Three sets of 12 to 15.<\/p>\n\n\n\n

Seated cable lat pulldown<\/p>\n\n\n\n

\"A<\/figure>\n\n\n\n

<\/p>\n\n\n\n

Sit at a lat machine with your feet flat on the floor and adjust the leg pad to rest on top of your legs. Keeping your hands above your shoulders, create a closed grip on the bar with your palms facing away from you. Pull your elbows toward the ground. As the bar comes down, slightly lean back from the hips with your back straight.<\/p>\n\n\n\n

If you feel the muscles below your shoulder blades and armpits tightening, that\u2019s a sign you\u2019re doing the move correctly. If you\u2019re not, you may feel tightness in the front of your shoulders or next to your neck \u2014 that\u2019s when you should drop the weight.<\/p>\n\n\n\n

The goal:<\/strong> Three sets of 12 to 15.<\/p>\n\n\n\n

High elbow row<\/p>\n\n\n\n

Holding the suspension trainers, lean back so your body is at a slight angle to the ground with your arms straight and palms facing down. This should feel like you\u2019re holding your body weight up. Next, pull with your arms until your elbows are in line with your back. Pause, and go back to starting position. You should feel this in your shoulder blades and the backs of the shoulders, not your neck.<\/p>\n\n\n\n

Tip: \u201cTo make this move harder, move your feet forward,\u201d says Brownlee. \u201cTo make it easier, move your feet back.\u201d<\/p>\n\n\n\n

The goal:<\/strong> Three sets of 12 to 15.<\/p>\n\n\n\n

The cool down<\/p>\n\n\n\n

Loosen up tight muscles while keeping the blood flowing with these next two moves.<\/p>\n\n\n\n

Foam roll<\/p>\n\n\n\n

Lie back on the foam roller so it\u2019s across your shoulder blades. Place your hands behind your head, allowing your head to relax. Keep your knees bent, feet flat on the floor, hips in the air and elbows pointed to the sky. Push with your legs to move your body over the roller, stopping when it reaches the bottom of your ribs and before the base of your neck touches the ground. Switch sides.<\/p>\n\n\n\n

The goal:<\/strong> One to two minutes.<\/p>\n\n\n\n

Stretch<\/p>\n\n\n\n

Keeping it straight, take your right arm and move it across your body. Use your left arm to hold your elbow to your chest. Switch sides.<\/p>\n\n\n\n

\u201cYou should feel this stretch across the upper portion of your back, primarily the back of your shoulder all the way across your shoulder blades,\u201d says Brownlee.<\/p>\n\n\n\n

The goal:<\/strong> Both arms, for six to eight deep breaths.<\/p>\n\n\n\n

 <\/p>\n\n\n\n

Stay tuned for a more advanced plan that you can do once you master this beginner back workout, and check out these other targeted workouts:<\/strong><\/p>\n\n\n\n

Chest Progression: Building Muscle Starts With a Push<\/b><\/a>
\nLeg Progression: Build Your Base<\/b><\/a>
\nArm Progression: Beginners, Focus on Form Before Flex<\/b><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

<p>Your back muscles play a key role in your everyday movement and posture, but they\u2019re especially important during exercise when you need the back\u2019s stability muscles to be able to perform the movements. As Lisa Brownlee, GOLD\u2019S FIT\u00ae head coach, says, \u201cIf you want to be able to move, it starts with your back. If […]<\/p><\/p>\n","protected":false},"author":47,"featured_media":6509,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_post_subtitle":"","footnotes":""},"categories":[3],"tags":[140,130,120,160,79,90,122,91,188,94],"class_list":["post-3410","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","tag-back-workouts","tag-bodyweight-workout","tag-build-muscle","tag-coaching","tag-exercise","tag-increase-stability","tag-increase-strength","tag-indoor-workouts","tag-rowing-workouts","tag-stretching"],"_links":{"self":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3410","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/users\/47"}],"replies":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/comments?post=3410"}],"version-history":[{"count":13,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3410\/revisions"}],"predecessor-version":[{"id":10036,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3410\/revisions\/10036"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media\/6509"}],"wp:attachment":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media?parent=3410"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/categories?post=3410"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/tags?post=3410"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}