Seated Leg Curl Machine

Step 1: Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.

Step 2: Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees. Then grasp the side handles on the machine as you point your toes straight (or you can also use any of the other two stances) and ensure that the legs are fully straight right in front of you. This will be your starting position.

Step 3: As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees. Keep your torso stationary at all times. Hold the contracted position for a second.

Step 4: Slowly return to the starting position as you breathe in.

Step 5: Sets of 10-12 repetitions.

Caution: Do not use so much weight on the exercise that you are swinging and jerking as you can risk both lower back injury and also a hamstring tear.

How many sets sets should I do?

Complete 3-4 sets of the seated leg curl before moving on to the next exercise.

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Reverse flyes

Step 1: Stand to the right of a weight bench, hold a dumbbell in your right hand with your palm facing in

Step 2: Place your left knee and your left hand on top of the bench for support. Let your right arm hang down and a bit forward

Step 3: Pull your abdominals in and bend forward from the hips so that your back is naturally arched and roughly parallel to the floor, and your right knee is slightly bent. Tilt your chin toward your chest so that your neck is in line with the rest of your spine

Step 4: Pull your right arm up until your elbow is pointing to the ceiling, your upper arm is parallel to the floor, and your hand comes to the outside of the ribcage

Step 5: Lower the weight slowly back down

Looking for more great back workouts?  Check out our  back workouts exercise library.

Need help getting started?  Try out Katie's 28 Day Challenge to kickstart your workouts.  Download your free copy today!

Resistance band Rows

Step 1: Stand to the right of a weight bench, hold a dumbbell in your right hand with your palm facing in

Step 2: Place your left knee and your left hand on top of the bench for support. Let your right arm hang down and a bit forward

Step 3: Pull your abdominals in and bend forward from the hips so that your back is naturally arched and roughly parallel to the floor, and your right knee is slightly bent. Tilt your chin toward your chest so that your neck is in line with the rest of your spine

Step 4: Pull your right arm up until your elbow is pointing to the ceiling, your upper arm is parallel to the floor, and your hand comes to the outside of the ribcage

Step 5: Lower the weight slowly back down

Looking for more great back workouts?  Check out our  back workouts exercise library.

Need help getting started?  Try out Katie's 28 Day Challenge to kickstart your workouts.  Download your free copy today!

One arm Dumbbell Rows

Step 1: Stand to the right of a weight bench, hold a dumbbell in your right hand with your palm facing in

Step 2: Place your left knee and your left hand on top of the bench for support. Let your right arm hang down and a bit forward

Step 3: Pull your abdominals in and bend forward from the hips so that your back is naturally arched and roughly parallel to the floor, and your right knee is slightly bent. Tilt your chin toward your chest so that your neck is in line with the rest of your spine

Step 4: Pull your right arm up until your elbow is pointing to the ceiling, your upper arm is parallel to the floor, and your hand comes to the outside of the ribcage

Step 5: Lower the weight slowly back down

Looking for more great back workouts?  Check out our  back workouts exercise library.

Need help getting started?  Try out Katie's 28 Day Challenge to kickstart your workouts.  Download your free copy today!

One arm Cable pulldowns 

Step 1: Stand next to a flat bench with a dumbbell in one hand.

Step 2: Lunge back with your leg that’s closest to the bench

Step 3: Bring your leg back up and step up sideways onto the bench

Step 4: Step down from the bench to return to the starting position then repeat

Step 5: Complete 3-4 sets of 8-10 reps on each side

Looking for more great back workouts?  Check out our  back workouts exercise library.

Need help getting started?  Try out Katie's 28 Day Challenge to kickstart your workouts.  Download your free copy today!