Wave Goodbye to Ugly Back Flab
When properly developed, it is absolutely amazing to see the beauty and artistic perfection of the multitude of back muscles. As I always mention, the ultimate key to a beautiful back and tight body is the combination of proper nutrition that places one in a slight caloric deficit, exercise and consistency.
All I needed to do was provide a specialty workout that could be performed twice a week along with a current program. From a practical standpoint, building strength in the back, particularly the lower back, helps to prevent injury. How many times have you heard someone tell you they have a bad back? I hear it all the time.
1. Cable Two-Arm Lat Pull-down
Starting Position
- Extend your arms up and reach for a straight bar with an overhand grip.
- Sit tall with your knees supported under the leg pad, with the knees and hips at a 90-degree angle.
- Arms should be wider than shoulder-width apart with a slight bend in the elbows.
-Relax your shoulders and keep your chest lifted.
Movement
- Contracting the upper back muscles, pull the bar down, leading with the elbows stopping when the bar is just above your chest.
- Slowly return to the starting position stopping just short of allowing the weight stack to touch.
Key Points
- Exhale while lifting the weight.
- Inhale while returning to the starting position.
- Do not allow your upper back to round or your chest to cave in.
2. Dumbbell Bent Over Row
Starting Position
- Stand with feet shoulder-width apart and a slight bend in the knees.
- Hold a dumbbell in each hand and bend forward from the hips until the upper body is at about 45 degrees.
- Extend the arms down, keeping your shoulder blades together.
Movement
- Contracting the upper back muscles, pull the dumbbells up toward your sides stopping when your upper arm is parallel to the floor. Remember to slightly squeeze the shoulder blades together as you pull up to the contracted position.
- Slowly return to the starting position stopping just short of the arms being fully extending.
Key Points
- Exhale as you lift the weights.
- Inhale while returning to the starting position.
- If you have any discomfort or weakness in your lower back, avoid this exercise.
- Start out with light weights to make sure your lower back can tolerate this position.
3. Fitball Prone Trunk Extension
Starting Position
- Lie on the ball with your knees on the floor and feet up on the toes.
- Place your fingertips gently on the sides of your head.
- Maintain a neutral spine with head and neck relaxed as a natural extension of the spine.
Movement
- Contracting the lower back muscles, raise your chest off the ball slightly.
- Slowly return to the starting position.
Key Points
- Exhale while lifting your body.
- Inhale while returning to the starting position.
- Do not hyper-extend your back or overdo the range of motion.
Attempt two to three sets of each exercise for 10 to 12 repetitions on two alternate days of the week and focus on precise form at all times.
Whether it’s a sleeveless dress you’ll be wearing, tank top or just need that extra strength to pick up your kids and groceries, then focusing on your back muscles is your ticket to success.
As always, check with your doctor prior to beginning any exercise program.
Cheers,Eve :-)
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