How To Get A Deliciously Strong, Curvy and Sculpted Back

Sexy Back Workout

All the ladies in the house want and need a serious sculpted sexy back! Today we are going to show you an amazing workout to make you look just the way you want!

It’s easy to forget about training this but the benefits as to why are endless. Firstly it helps with your posture, this usually takes a beating with daily activities and building your muscles help the wear on it.

Secondly it helps to stabilise your core, if you’re after a great looking set of abs, then training your back will finish off your physique beautifully.

Lastly, it’s important to train everywhere so you end up with a proportional look! No one wants an uneven shape. We have compiled 5 great back exercises that can be performed at the gym, or even at home!

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].
  • 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.

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 centre and hold one handle in each hand, arms straight.
  • Bend your arms to pull the handles toward your sides as shown.
  • Slowly extend your arms to finish one rep.

SEE RELATED POST: These Are The Best 3 Tips To Improve Your Pull Ups

Tip: If this move feels too easy, gather some of the band’s slack in the palm of your hands.

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].
  • Straighten your knees and hips to stand, while simultaneously lifting your arms overhead [B].
  • Slowly reverse to return to the start.

Rear Delt Fly

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].
  • Open your arms out and up until they form a straight line with your shoulders [B].
  • Reverse slowly to return to the starting position.

READ ALSO: Get Fantastic Back And Titillating Chest Muscles In Only 4 Weeks

Lat Pull-down

Do three sets of 15 reps (each side)

Target Muscles: latissimus dorsi

Set Up:

  • Stand with your feet hip-with apart.
  • Grasp the centre of a resistance band with both hands, about a foot apart, and extend your arms overhead [A].
  • 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.

Written by Valentin Bosioc

Valentin Bosioc - wellness specialist, certified personal trainer, certified fitness instructor, celebrity trainer, Musclemania Champion, Ninja Warrior Semifinalist, world wide motivator!

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