Beklet

My ex has asked for my help - he wants to gain a bit of strength on the grounds he's skinny and weedy, and keeps injuring himself......

He's borrowed some of my dumbbells, and he wants me to devise a basic programme for him.

Not too difficult, but I'm having difficulty thinking of back exercises for him to do, with just dumbbells.

I have to bear in mind that he's slipped a disc twice and damaged his rotator cuff, so is scared of hurting himself again!

Can get him to do one arm rows and upright rows, but stuck on anything else. Any ideas?

trickymicky69

One arm dumbell rows for lats?

Shrugs for his trapezius which is technically a back muscle?

Wee G

Bent over rear delt raise, db row elbows tucked in by ribs, db row elbows wide away from ribs, standing shrugs, shrugs done face down on incline bench, upright rows, cuban press, L-flye (lying external rotation with DB), supermans on floor for lower back, superman + crucifix (lie face down on floor, arms out in crucifix position, holding light DBs, palms facing floor... lift feet, chest and DB's off floor by retracting sho blades, + tensing rear delts...

Can think of loads more but this should cover retraction / elevation of scaps, ext and int rot of shoulders and read delts well enough.

G