If you're an arborist, check out these back muscle exercises. An arborist may think he gets "plenty" of back muscle exercise on the job. Truth is, an arborist gets plenty of non-structured, haphazard back muscle exercise. The arborist is thus at risk for back muscle pain, strain and timeouts from the job. A structured, organized back muscle exercise regimen in the gym will help reset things. These gym muscle exercises will supplement the arborist's strenuous workload and give him (or her) more energy and stamina, lower risk of energy, and create more efficiency.
The human body was not built to climb and hang. Thus, the arborist profession demands special attention to back health and strength. I'm a personal trainer who's done a lot of rock climbing and indoor climbing, and can appreciate all the climbing that the arborist does daily. If you're an arborist, do the following back muscle exercises and see if you don't start feeling less fatigued from a hard day's work. Do three sets of 12-15 reps for each exercise. Make sure weight is heavy enough to challenge your back muscle group from the beginning.
Exercise program for the arborist
Lat pull-over exercise
This is the most basic of back muscle exercise, but perhaps you, the arborist, have never done this exercise. Every gym has a lat pull-down machine. Grab bar no more than one and a half shoulder-widths apart, palms facing away from you, and pull down to chest. Hold five seconds, then release SLOWLY. Never let bar fly back up and lift you off seat.
Bent-over dumbbell row exercise
Place dumbbell on floor beside bench. Stand on dumbbell side of floor and place knee (that's nearest to bench) atop bench. Place hand (that's on same side of body) on bench for support. You're now leaned over, back parallel to floor. Pick up dumbbell with other hand and pull towards chest so that elbow is sticking up towards ceiling. Then lower dumbbell, but don't let it touch floor. Do each arm.
Cable row exercise
Using a close-grip hand attachment, position yourself on seat of cable row machine. Keep back upright and legs slightly bent throughout exercise. Grab hand attachment and pull all the way to chest, keeping upright and slightly arched. Release slowly.
Back machines
All gyms have machines with handles to pull towards your chest. Select two of these as part of your back muscle exercise program. These machines sometimes use weight stacks, and others require you load weight plates onto. These machines provide great exercise for back muscle groups, and come with a pad to place your chest against. Throughout the pulling, always keep chest secured against pad.
The arborist should perform this entire back muscle exercise program once a week.
Cool core exercises:
www.associatedcontent.com/article/182289/4_cool_core_exercises.html
Source: http://www.associatedcontent.com/article/1050626/back_muscle_exercises_f...