5 Exercises to Sculpt Your Back


These moves will turn your flip side into the sexy center of attention, plus they’ll banish pain and improve your posture. Stone’s workout targets your entire upper and lower back, core, hips, and glutes. Do it two or three times a week (three sets of each exercise, working up to 12 reps per set) to improve your posture, prevent aches and pains, and achieve a strong, defined rear view.






1. Pullup

Grab the pullup bar of an assisted pullup machine, palms facing forward, and hang at arm’s length, knees bent and feet crossed behind you (a). Squeeze your shoulder blades together and pull your chest to the bar (b), then slowly lower back to start. That’s one rep.

2. Pushup-Position Row

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Get into a pushup position with your hands resting on dumbbells and your feet slightly more than hip-width apart (a). Brace your abs as you pull one dumbbell toward the side of your rib cage (b). Pause, lower the weight, then repeat with the other arm. That’s one rep.






3. Superwoman

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Lie facedown with your legs straight and arms overhead; draw your belly button toward your spine to tighten your abs (a). Contract your glutes, then slowly raise your head, chest, arms, and legs off the floor (b). Hold this pose for five seconds, then lower to start. That’s one rep.

4. Lat Pulldown

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Sit at a lat-pulldown station and grab the bar with a shoulder-width overhand grip, arms straight and torso upright (a). Without moving your torso, pull the bar down to your chest as you squeeze your shoulder blades together (b). Pause, then slowly return to start. That’s one rep.

5. Hiperextensions

Lie prone (face down) on a hyperextension bench with your legs tucked firmly under the foot pads.
If necessary, adjust the upper pad so that it lies below your hips, giving your hips room to fully flex.
Put your hands lightly behind your head or cross them on your chest.




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