Back Builder Exercises

All Back Builder exercises require only three minutes per workout. The basic exercise is simply raising and lowering the upper torso in a slow, controlled fashion while bending at the waist. The goal is to achieve 20 repetitions or as many reps as you can while maintaining proper form. Once you achieve 20 repetitions at a resistance level, you proceed to the next level. Each level of resistance is determined by arm positioning.

For your first workout, you can simply place your hands on your knees and push up with your arms as needed.

The next level of resistance is easily realized by placing your hands behind your back.

The intermediate level of resistance is achieved by crossing your arms in front of your chest.

For the next level, you place your hands behind your head.

Then you can extend your arms out in front of you. 

Finally, you can add more resistance by holding a medicine ball or weight against your chest or behind your head..