Yesterday I posted a video of a supersetted weightlifting routine for the back which hits all the major muscles of the back. Here are some tips on performing the exercises which will be especially helpful if you are new to weightlifting. If you are truly brand new to weightlifting, only do three supersets of each group, and keep the weight lifted light enough so that you can concentrate on your form. Move from one exercise directly to the next without resting, and pause for 30 to 60 seconds between supersets.

Wide Grip Pulldowns: Grab bar near the ends and make sure to pull it down to your chest while slightly squeezing your shoulder blades together. Keep your back straight and only lean back just enough so that your face clears the bar as it comes down. When the bar comes back up, get a full stretch before performing the next rep. Exhale as the bar comes down, then inhale as it comes up.

Bent Over Cable Parallel Grip Rows: Keep your back straight during this movement and maintain a bend in the knees. The only movement should occur in your arms as you pull the grip bar towards your belly while squeezing your shoulder blades together. Exhale as you pull bar towards you and inhale as it moves away from you.

Seated Close Grip, Reverse Grip Pulldowns: This exercise is very similar to wide grip pulldowns, but you will grab bar so that your palms face you and your hands are close together.

One Arm Dumbbell Rows: If you feel off balance during this move, you can hold onto the back of a bench with your free hand or place your hand on a flat bench (as pictured here) for stability. Bend forward at the waist and hold a dumbbell with your arm extended towards the floor. Bend at the elbow as you exhale and bring the weight up to your torso.

Hyperextensions: Beginners should perform this move without any weight. When you extend your back into the movement, make sure not to come up too high.

Good Mornings: This is a great old-school move but also the trickiest for beginners. Start by standing with the barbell on your shoulders and feet close together. Bend at the waist but keep your back straight as you move, stopping when your upper body is parallel with the floor. Maintain back alignment as you return to standing position.