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| 6 best back muscle strengthening exercises! |
Most gym sessions are devoted to tightening and toning the areas we think of as the most visible butt, stomach and legs. But here's a secret all the best trainers know: strong back muscles are not only the key to a defined overall look, but they're your best defense against pain, injury and poor posture for years to come.
These six classic strength moves to get rid of back fat target all your upper body muscles to help you banish the bra bulge and sculpt a strong, sexy back and shoulders.
How it works: Three to four days a week, do 1 set of each exercise back to back, with little or no rest between moves. After the last exercise, rest 1-2 minutes and repeat the entire circuit 2 more times (3 times total).
You will need: A pair of 2-3 pound dumbbells, a pair of 15-25 pound dumbbells, a resistance band and a pull-up bar or Life Fitness Machine.
T Raises
Repetitions: 15
Grab a pair of 2- to 3-pound dumbbells and stand with your feet hip-width apart. Take a slight bend in the knees as you move the hips back and the lower torso until it is parallel to the floor. Gather the weights and turn the palms forward. Keep arms straight, lift weights to shoulder height and then lower back. Be sure to keep the core and glutes engaged the entire
time. Do 15 reps.
Single-Arm Dumbbell Rows
Reps: 10 per side
Take a 15- to 25-pound dumbbell in one hand. Stand with your feet hip-width apart, bend your knees and move your hips back, lowering your torso until it is almost parallel to the floor. Place right hand on a wall in front of you for balance.
Pull the weight toward the chest by bending the right left elbow toward the ceiling. Be sure to keep the shoulder blades down and together and the core engaged the entire time. Do 10 reps on each side.
Delt Raise
Repetitions: 10
Grab a pair of 5- to 10-pound dumbbells and stand with your feet hip-width apart, knees slightly bent. Move your hips back as you lower your torso until they are almost parallel to the floor.
Turn palms to face each other, bend elbows and lift weights to shoulder height. Focus on using your back, not your arms, to lift the weights. Gently lower your back down, keeping your core and glutes engaged throughout the movement. Do 10 reps.
Assisted Pull-Up
Repetitions: 8 to 10
Loop a wristband over a pull-up bar or the Life Fitness Machine at your gym. Hold the bar with your hands slightly wider than shoulder width, palms facing each other. Place one foot (or knee if you prefer) on the inside of the band. Hold on at arm's length. You should return to this position known as dead hang each time you lower your back.
Pull the body up in a straight line, bringing the head just above the hands. Squeeze the shoulder blades together and pull the upper arms downward with force. Slowly lower the body to the dead hang. Repeat the movement without swinging. Aim for 8 to 10 reps.
Plank with Lateral Arm Raise
Repetitions: 10 per side
Step into a straight-arm plank with hands underneath and aligned with shoulders, feet slightly wider than hip-width apart. Keeping your hips as still as possible, raise one arm to shoulder height. Return to center, then lift the other arm to shoulder height. Draw your belly button up and in and keep your body centered. Do 10 reps on each side.
Pushup Holds
Repetitions: 5
Enter a push-up position with your hands slightly wider than shoulder width, feet hip width apart. Your body should form a straight line from heels to head. Bend your elbows and lower body until it hovers a few inches above the floor. Hold for 1 deep breath, then press halfway up and hold for 1 deep breath. Descend to your lowest point, holding for 1 deep breath. Return to your midpoint for another hold. Repeat the pattern 3 more times, 5 times total.
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