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Yasmin Essa

Strong Back Gym Workout

Before we get into the workout, let's talk about why a strong back is important. Doing this workout at least once a week will help reduce pain, improve your posture, and increase your overall confidence. As someone who thrives with scoliosis, I always feel better when my back is strong.

Note: The following weight suggestions are simply ideas. As always, listen to your body and do what feels best for you. The weight should be difficult, but you should not feel any sharp pains. Challenge yourself without going overboard.

Instructions: Do 3 sets of 9 for each move
  • Suicides (they really gotta think of a better name of these..)
  • Lat pulldown
    • Beginners: 20 lbs
    • Intermediate: 40 lbs
    • Advance: 60 lbs
  • Seated cable row
    • Beginners: 20lbs
    • Intermediate: 40 lbs
    • Advanced: 60 lbs
  • Renegade row
    • Beginner: 5 lbs
    • Intermediate: 15 lbs
    • Advanced: 25 lbs
  • Back extension machine
    • Beginner: 20 lbs
    • Intermediate: 40 lbs
    • Advanced: 60 lbs
Each of these moves (except the first) require gym equipment. If you don't have access to a gym, no problem. There are plenty of other workouts you can do using no equipment at all. This workout is for someone with a gym membership and/or access to this type of equipment.


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