MUSCLES ENGAGED Back (middle) Middle back muscles are very important as they help to support and strengthen the core muscles at the front of your body. Back (upper) You can’t see your back without a lot of effort, but this doesn't mean you shouldn’t train it. Back exercises consisting of both back stretching and back strengthening is very important to your health and overcoming back pain. Equipment Used Dumbbells The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs. Plyometric Box Plyometric Boxes increase athletic ability concerning quick movements and explosiveness. They come in a variety of different heights (12"-48") and are usually made of metal or wood. Exercise Instructions Step 1 Start with your feet slightly wider than shoulder width with one hand placed on a bench or box and the other holding the dumbbell. Step 2 Make sure your back is flat and your shoulder your rowing with is pulled back and set away from the ear. Step 3 Pull your elbow up until the dumbbell touches the side of the chest, lower back to the starting position and repeat.