The back is made up if huge muscle groups that have the potential to burn tons of calories! They help to define the “V” in the upper torso. Having a shapely “V’ gives the illusion of a smaller waist. Here are 5 moves to give you a sexy back (oxygen magazine)
1. Upright row
Do three sets of 12 to 15 reps
Target Muscles: trapezius, lateral and front deltoids
Set Up: Stand on the middle of a band with your feet shoulder-width apart. Cross the band in front of you and hold one handle in each hand [A].
Action: Leading with your elbows, pull the band upward until the handles reach your shoulders [B]. Extend your arms back to the starting position to complete one rep. Repeat for your set.
2. Seated row
Do three sets of 15 reps
Target Muscles: latissimus dorsi, rhomboids, trapezius
Set Up: Sit on the floor with your legs extended in front of you. Loop a band around the soles of your feet, cross it in the center and hold one handle in each hand, arms straight.
Action: Bend your arms to pull the handles toward your sides as shown. Slowly extend your arms to finish one rep.
TIP: If this move feels too easy, gather some of the band’s slack in the palm of your hands.
3. Straight-arm pullover
Do three sets of 10 to 12 reps
Target Muscles: latissimus dorsi, hamstrings, erector spinae, gluteus maximus
Set Up: Anchor a band to a low, secure object in front of you. Hold a handle in each hand, step back from the anchor point and bend forward from the hips as shown [A].
Action: Straighten your knees and hips to stand, while simultaneously lifting your arms overhead [B]. Slowly reverse to return to the start.
4. Rear delt flye
Do three sets of 10 to 12 reps
Target muscles: posterior deltoids
Set Up: Stand with your feet hip-width apart holding a dumbbell in each hand. Hinge forward from your hips and bend your knees slightly until your wrists are below your shoulders [A].
Action: Open your arms out and up until they form a straight line with your shoulders [B]. Reverse slowly to return to the starting position.
5. Lat pulldown
Do three sets of 15 reps (each side)
Target Muscles: latissimus dorsi
Set Up: Stand with your feet hip-with apart. Grasp the center of a resistance band with both hands, about a foot apart, and extend your arms overhead [A].
Action: Bend your left arm, drawing your elbow down to the side; stop when you feel a stretch in the left side of your back [B]. Slowly extend your arm back overhead and repeat. When your set is through, repeat with your right arm.
The exercises being demonstrated above are using resistance bands. However, some of these can be preformed with weights. Having a sexy back doesn’t just look good, it also aids in posture, increases overall strength in your core and stabilizes your spine. Exercising your back can have the ability to transform you figure. Make sure you are always adding back exercises to your routine.
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