Six Exercises For Perfect Back

In fact, when we go to the gym, we devote the most time to exercises for tightening and toning the areas that we consider to be the most noticeable – butt, stomach, legs, but here is the secret that all the top coaches know, and that is the strong muscles in the back are not the only key to a general-defined appearance, but they are the best defense against pain, injury and poor posture for years to come, so these six classical exercises move is to get rid of the fat target of all the muscles in the upper body and to help you remove bra bulge and sculpt strong, sexy back and shoulders.

So, how it works:

-You need to exercise three or four days a week and do 1 set of each exercise back to back, with little or no rest in between moves and then after the last exercise, you need to rest 1 to 2 minutes, and repeat the full circuit 2 more times (or 3 times total).

What you’ll need:

-You will need a pair of 2- to 3-pound dumbbells, also a pair of 15- to 25-pound dumbbells, then a resistance band, and a pull-up bar or Life Fitness Machine.

-T Raises

You need to do 15 reps.

So, first you need to grab a pair of 2- to 3-pound dumbbells and then stand with feet hip-width apart and take a slight bend in knees as you shift hips back. And then you need to lower torso until it’s parallel to the floor and bring weights together and turn palms to face forward. Next keeping arms straight and then lift weights up to shoulder height then lower back down and make sure to keep the core and glutes engaged the entire time.

-Single-Arm Dumbbell Rows

You need to do 10 reps per side

First, you need to grab a 15- to 25-pound dumbbell in one hand and then you need to stand with feet hip-width apart. And then you need to bend knees and shift hips back, lowering torso until nearly parallel with the ground and then place right hand on a wall in front of you for balance. Next, you need to draw the weight up toward the chest by bending left elbow straight up toward the ceiling and make sure to keep shoulder blades down and together and core engaged the entire time.

-Delt Raise

You need to do 10 reps.

You need to grab a pair of 5- to 10-pound dumbbells and stand with feet hip-width apart, knees slightly bent and then you need to shift hips back as you lower torso until nearly parallel with the ground. Next, you need to turn palms to face each other, bend elbows and lift weights up to shoulder height and then focus on using your back, not your arms, to raise the weights and then gently lower back down. You need to keep core and glutes engaged during the entire movement.

-Assisted Pull-Ups

You need to do 8 to 10 reps.

To start the exercise you need to loop a band on top of a pull-up bar or the Life Fitness Machine at your gym and then to hold onto the bar with hands slightly wider than shoulder width, palms facing each other and then you need to place one foot (or knee if you prefer) inside the band. Next hang at arm’s length and then you should return to this position and you need to known as a dead hand and each time you lower back down. Then you need to pull body up in one straight line, bringing head just above hands and then to squeeze shoulder blades together. And next you need to pull upper arms down forcefully and slowly lower body all the way back down to dead hang and then repeat motion without swinging.

-Plank with Lateral Arm Raise

You need to do 10 reps per side

You need to come into a straight-arm plank with hands below. And then in line with shoulders, feet slightly wider than hip-width apart you need to keep hips as still as possible and then lift one arm up to shoulder height. Then you need to return to center, then lift the other arm to shoulder height and then draw belly button up and in and keep your body centered.

-Pushup Holds

You need to do 5 reps.

First, you need to come into a pushup position with hands slightly wider than shoulder width and feet hip-width apart and then your body should form a straight line from heels to head. Next you need to bend elbows and lower body until hovering a few inches above the ground and hold for 1 deep breath, and then press half-way up and hold for 1 deep breath. And then you need to lower back down to your lowest point, holding for 1 deep breath and then come back to your half-way point for one more hold.

Source: Train Hard Team