Don't forget to back up your body

By NANCY COLE
KNIGHT RIDDER NEWSPAPERS
If training your back takes a back seat in your training, back up and begin to consider how a buff back can benefit your body.
Perfect posture, properly developed abs and the prevention of many neck and shoulder injuries are possible only with a strong back. And let's face it, a finely sculpted back is bracingly beautiful.
Building a beautiful back doesn't have to be a backbreaking endeavor. With machines that help to stabilize your body and maintain your balance, you can focus on really manipulating the muscles. The seated cable row machine is a great one to add to your back training routine.
Proper moves
To properly execute this exercise, use both hands to grasp the handles and position yourself on the seated cable row machine by placing your feet on the feet plate and sliding back on the bench until your knees are just slightly bent. Maintain a strong torso with your abs tight and your lower back slightly arched.
With your chest out, shoulders back and arms extended, pull the handles toward your abdomen, making sure your arms are very close to your torso, almost skimming your outer rib cage. Continue to pull back until your elbows reach as far back as possible. Contract or squeeze your scapulae together at the top of the movement. Think of squeezing your shoulder blades together and down. Hold this squeeze momentarily, then slowly extend your arms to return to the starting position.
Then next time you want to stand tall and hold your head high -- you can, because you didn't turn your back on training your back. Instead, you made it the benchmark of a beautiful and healthy body.
XNancy Cole is a certified personal trainer who teaches at Body & amp; Soul in Coral Gables, Fla. Write to her c/o The Miami Herald, One Herald Plaza, Miami, Fla. 33132.