Ready to turn heads in that backless dress or halter top? Back muscles are the second largest muscle group in your body yet these muscles are often neglected since they are often covered or out of sight.
Back training does require the use of equipment, most often found in the gym, but you may have enough equipment at home to get started. Here are 5 effective back training exercises:
1. Pull ups or chin ups
This exercise will slightly widen your upper back which not only looks good but makes your waist appear smaller. Chin-ups are performed with your palms facing you and pull ups with your palms facing away with an overhand grip. As you are working against your own bodyweight, this is one of the more difficult exercises to perform. If you are unable to perform pull ups or chins but have access to a cable pulldown machine do…
2. Pull downs
Pull downs when performed with a wide grip on the bar simulate pull ups and you can grasp the bar with both overhand and underhand grips. Have a seat and anchor your knees under the pads to hold you stable as you pull the weighted bar down to your chest.
3. Close grip pull downs
This variation works more of your lower back and hits your back muscles from a different angle. As you grab the bar with your hands close to the center of the bar, you can also grasp the bar with both overhand and underhand grips which change angle and intensity.
4. Barbell rows
Grasp a barbell and bend at the waist and maintain a 45-degree angle as you pull the barbell up to your chest. This rowing movement will develop and tone your back muscles.
5. Dumbbell rows
This is an excellent exercise for toning the upper back. You can perform your dumbbell rows as a finishing exercise after your barbell rows or if no barbell is available to use the dumbbells instead. Using appropriately weighted dumbbells, again bend at the waist and maintain a 45-degree angle and control both your form and tempo as you pull the weights up to your chest.
Always warm up and cool down when training to prevent injury, after a few minutes of calisthenics to get your blood flowing, perform two sets of push-ups to prepare your back muscles. Perform 3 sets of 10-12 repetitions of these 5 back exercises and you will be on your way to developing a tight and toned sexy back that you will enjoy showing off on the beach or in an evening gown.