A Sexy Back is a Necessity

Photo: Barbell Underhand Row Featuring Steel Clothing Women’s Floral Racer Tank

Photographer: Jamie Campbell - Campbell Media


 Author: Vanessa Leigh Kurtzman - ISSA Certified Fitness Coach & Trainer


     sexy - sex·y ˈseksē/ - attractive, appealing, exciting

     Guy or girl, a strong & toned back is inviting and essential in developing the body’s overall physique.

     The back is one of the largest muscle groups in your body, responsible for almost all pulling movements, along with stability and core performance.

     The exercises below focus on five regions of the back that will provide results you crave.


Bent-Over Barbell Rows - Pronated Grip *Featured in above photo

Upper & Outer Lats - Latissimus Dorsi

4 sets of 8-12 reps

                  Feet planted firmly on ground slightly wider than shoulder width apart.

                  Bend upper body forward slightly above parallel to the floor, from the hips.

                  Hold bar with pronated grip slightly wider than shoulder width.

                  From start position, retract & pull bar toward your upper abdominals.

                  Squeeze shoulder blades, lats & traps while keeping arms & hands relaxed, & return to starting position.


Straight Arm Cable Pulldown (Cable Pullover) - Pronated Grip

Lower Lats - Latissimus Dorsi

4 sets of 8-12 reps

                  Grasp wide bar from top pulley on cable with hands shoulder-width apart, pronated grip.

                  Step back, keeping arms fully extended with slight bend forward in torso.

                  Tighten lats; keeping arms straight, pull down bar until hands are touching your thighs.

                  Keep arms straight and lats tight, and return back to starting position.


Single Arm Dumbbell Row - Neutral Grip

Middle Back

4 sets of 8-12 reps

                  Grab a dumbbell and flat bench.

                  Lean forward at waist & body parallel to floor, placing right knee and right hand on flat bench for support.

                  Keep left foot on floor holding dumbbell in left hand neutral grip full extended to floor.

                  Pull weight up toward hip, keeping elbow close to your side, back flat and abs tight.

                  Squeeze back muscles then lower weight to starting position. Repeat on opposite side.


Dumbbell Stiff Leg Dead Lift - Supinated Grip

Lower Back - Main focus hamstrings

4 sets of 8-12 reps

                  Hold two dumbbells supinated grip arms straight by your side.

                  Stand with feet shoulder width or narrower stance apart with knees slightly bent.

                  Bend at waist & slightly lower dumbbells to tops of feet keeping back straight and knees stationary.

                  Continue to bend forward until you feel a stretch in hamstrings.

                  Return to starting position slowly, moving hips and waist upward.


Reverse Dumbbell Flyes - Dumbbell Posterior Deltoid Raise - Neutral Grip

Rear Deltoids & Middle Trapezius

4 sets of 8-12 reps

                  Stand with feet shoulder width apart knees slightly bent, hips bent forward at 90 degree angle.

                  Grasp dumbbells in neutral grip with palms facing outer thighs parallel to legs.

                  Laterally raise arms contracting rear deltoids until arms are parallel to floor and squeeze.

                  Lead with elbows and control movement.

                  Slowly lower arms back to starting position.


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