Basic moves that produce incredible results!
Too often, we focus on the muscles that we can see. I’m talking about legs, arms, abs and booty during bikini season. There is nothing wrong with paying a little more attention to these parts of the body, but sometimes it can lead us to neglect other equally important muscle groups. In this case we are referring to your back muscles! While we don’t usually think of the back as an aesthetic part of the body, toning and toning these muscles can result in an incredibly sexy body. These exercises for a breathtaking back are a must in your training repertoire!
A back workout that does more than improve your looks
One of the main benefits of exercising regularly is improving your appearance. Weight training a few times a week not only helps you lose weight and build muscle, but it has other benefits like improving your posture as well. This can have a very positive effect on your appearance and also leads to a reduced risk of injury during everyday movements!
Your back is made up of several different muscles, each of which play a unique role in terms of functionality. These muscles help you stand upright, bend over, lift heavy objects, turn, and so much more! Strong back muscles make you functionally and physically sportier.
Back to basics: the best exercises for a stunning back
We’re not going to over-complicate things, but we’d like to offer you an option for both the home and the gym.
If you’re doing this workout from home, you’ll need at least two sets of dumbbells (one medium set and one heavy set). Note that specific gravity differs from person to person. You will also need a set of resistance bands with handles with door anchors and a sturdy bench, cooler, or coffee table for one-armed rows of dumbbells.
If you do this routine at the gym, you can choose to use the corded equipment instead of resistance bands or you can use resistance bands provided by the gym.
What should I do: Do three sets of 8 to 12 repetitions, resting for 20 seconds between sets. Complete all three sets of each exercise before moving on to the next. (For example: complete all three sets of dumbbell rows before moving on to the seated lat pulldowns.)
Below are how-to videos that show you exactly how to make each move. Be sure to watch them before you avoid injury!
At-home version
- One-armed, bent rows of dumbbells (with the “medium” dumbbells)
- Resistance band sitting lat pulldown (with the door anchor)
- Dumbbell deadlift (with the “heavy” dumbbells)
- Resistance band rows of seats (anchored to the feet with the band)
- Resistance band with straight arm (with the door anchor)
In-the-gym version
- One-armed, bent rows of dumbbells (with the “medium” dumbbells)
- Cable system seat lat lat pulldown (with wide handle)
- Dumbbell deadlift (with the “heavy” dumbbells)
- Rows of seats in the cable system (with triangular handle)
- Cable system pull-over (with rope handle)
Instructional videos for exercises at home
One-armed, bent rows of dumbbells
Resistance band sitting lat pulldown
Dumbbell deadlift (Routines at home and in the gym)
Resistance band rows of seats
Resistance band with straight arm
Instructional videos for exercises in the gym
Cable system seat lat lat pulldown
Rows of seats in the cable system in the fitness studio
Cable system pull-over
If you enjoyed these exercises for a stunning back, you may also want to try:
Don’t forget to work your pecs too! Try this out Best exercises for a natural breast lift!
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