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You are here: Home / Exercises / 5 Moves For A Sexy Back

5 Moves For A Sexy Back

September 15, 2011 by Adria Ali Leave a Comment

   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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Filed Under: Exercises, Today's Tip Tagged With: back exercises, back exercises with band, band row exercise, band upright row, burning more calories during your workout, dumbbell, how to burn more calories during your workout, how to get the V shape, lat pull down, oxygen mag, oxygen magazine, resistance bands, rhomboids, row, shoulders, spine, strength, target muscles, upright row

About Adria Ali

I am the author of this web page and I have been a personal trainer for over 13 years. I currently hold a Bachelors of Science in Kinesiology (exercise science), as well as all of the certifications from National Academy of Sports Medicine. I also have a background in sports training as well as internships in physical therapy and Occupational Therapy. I got into personal training to help people like my mom who struggled with her weight her whole life.


DISCLAIMER: The purpose of FitTipDaily.com is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.

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