Total Gym® Back Exercises

Total Gym
Back Exercises

So many of our users aspire to improve their ab muscles and shrink their waists, so we’ve developed some easy exercises that truly provide results! As your waist shrinks and abs strengthen, you can move to more advanced exercises. You’ll be surprised how quickly you get there. That beach body you’ve hoped for starts here with Total Gym! Click here for exercises.

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Total Gym
Back Exercises

Shortened, tight back muscles can lead to spinal problems and back pain. Fortunately, the Total Gym is designed to not only exercise your muscles, but stretch them as well. These back exercises will keep your muscles loose and ready for action! Click here for exercises.

Check out these back-strengthening Total Gym attachments:

Tri-Grip Shaper Bars

Tri-Grip Shaper Bars - Total Gym

  • 3 Unique Grip Positions
  • Ultimate Workout Versatility
  • Pull-ups & Press-ups

2-Piece Wing Attachment

2 Piece Wing Attachment - Total Gym

  • Target your upper and lower body
  • Quick hitch-pin attachment method for convenient use

Press Up Bars

Press-Up Bars - Total Gym

  • Build & strengthen upper back, triceps & shoulders
  • Also works as a pull up bar
  • Attaches in minutes

Pull-Up

Focusing on your upper back is one great way to burn a lot of calories because there's a lot of muscle mass in that area. The sometimes-impossible pull-up is made easier by simply adjusting the height of the glideboard. Works back, shoulders, and arms.
Total Gym Pull-up Exercise How to:
  • Attach the wing attachment(s) to the top of the Total Gym.
  • Lie down on the glideboard and extend your arms to grab the wing attachment(s).
  • Pull your body up to the top of the Total Gym, until your hands are level with your head. Release slowly, making sure to keep the back muscles tight. Repeat.

Front Pullover

Total Gym's unique front pullover exercise is a great way to strengthen your back and stretch simultaneously. Shortened muscles can throw the spine out of alignment and cause back pain. Stretching exercises lengthen those muscles and relieve back pain. Works back and shoulders.
Total Gym Front Pullover How to:
  • Lie down on the glideboard facing the ceiling. (see above)
  • Grasp the handles at the top of the Total Gym.
  • Keeping your core tight and arms straight, bring the handles to your thighs.
  • Release slowly back to the starting position with straight arms, controlling your descent.

Iron Cross/Snow Angel

Weak muscles are often the reason for back pain, especially lower back pain. With Chuck Norris' favorite exercise, the Iron Cross (also known as Snow Angel for you ladies), you'll easily build muscle in that crucial area that supports your spine. Works back and shoulders.
Total Gym Iron Cross / Snow Angel How to:
  • Start similar to the Front Pullover exercise above: lying on the glideboard grasping the handles with arms stretched overhead.
  • Keeping your core tight and arms straight, bring your arms to your side, mimicking the "snow angel" motion.
  • Keeping your arms straight, release to the starting position. Repeat.

Reverse Fly with Rotation

Total Gym's versatility makes working out fun - the reverse fly with rotation is just one example of how you can manipulate a basic exercise and turn it into a whole new exercise. One that will even help you with everyday movements! Works back, chest, shoulders and abs.
Total Gym Reverse Fly with Rotation How to:
  • Sit on the glideboard in reverse, facing the Total Gym tower.
  • Grasp the handles in front of your body with arms straight.
  • Keeping your arms straight, bring one handle to your ear with a slight twist to the final position above.
  • Return to the starting position, then repeat for the opposite side.

Pull-Up

Focusing on your upper back is one great way to burn a lot of calories because there's a lot of muscle mass in that area. The sometimes-impossible pull-up is made easier by simply adjusting the height of the glideboard. Works back, shoulders, and arms.
Total Gym Pull-up Exercise How to:
  • Attach the wing attachment(s) to the top of the Total Gym.
  • Lie down on the glideboard and extend your arms to grab the wing attachment(s).
  • Pull your body up to the top of the Total Gym, until your hands are level with your head. Release slowly, making sure to keep the back muscles tight. Repeat.

Front Pullover

Total Gym's unique front pullover exercise is a great way to strengthen your back and stretch simultaneously. Shortened muscles can throw the spine out of alignment and cause back pain. Stretching exercises lengthen those muscles and relieve back pain. Works back and shoulders.
Total Gym Front Pullover How to:
  • Lie down on the glideboard facing the ceiling. (see above)
  • Grasp the handles at the top of the Total Gym.
  • Keeping your core tight and arms straight, bring the handles to your thighs.
  • Release slowly back to the starting position with straight arms, controlling your descent.

Iron Cross/Snow Angel

Weak muscles are often the reason for back pain, especially lower back pain. With Chuck Norris' favorite exercise, the Iron Cross (also known as Snow Angel for you ladies), you'll easily build muscle in that crucial area that supports your spine. Works back and shoulders.
Total Gym Iron Cross / Snow Angel How to:
  • Start similar to the Front Pullover exercise above: lying on the glideboard grasping the handles with arms stretched overhead.
  • Keeping your core tight and arms straight, bring your arms to your side, mimicking the "snow angel" motion.
  • Keeping your arms straight, release to the starting position. Repeat.

Reverse Fly with Rotation

Total Gym's versatility makes working out fun - the reverse fly with rotation is just one example of how you can manipulate a basic exercise and turn it into a whole new exercise. One that will even help you with everyday movements! Works back, chest, shoulders and abs.
Total Gym Reverse Fly with Rotation How to:
  • Sit on the glideboard in reverse, facing the Total Gym tower.
  • Grasp the handles in front of your body with arms straight.
  • Keeping your arms straight, bring one handle to your ear with a slight twist to the final position above.
  • Return to the starting position, then repeat for the opposite side.

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