Most people head into a workout focusing on the areas we consider the most noticeable-butt, stomach, legs, etc. But here`s a secret: Strong upper-body muscles (and back muscles, specifically) are not only key for an overall defined look, but they`re your best defense against pain, injury, and poor posture for years to come.
Try these eight back exercises at home or at the gym to sculpt a strong, sexy back, and shoulders all at once.
Howitworks:Three or fourdaysaweek,do1setofeachoftheseexercisesforbackfat,withlittleornorestin between moves. After the last exercise, rest 1 to 2 minutes and repeat the full circuit 2 more times (3 times total).You'll need:A pair of light-weight dumbbells and a pair of medium-weight dumbbells (Related:10 Best YouTube Accounts for Free At-Home Workouts)
This at-home back exercise proves thatyou don't need huge weightstomake some huge strength gains. Grab a pair of light-weight dumbbells and standwith feet hip-width apart.Takeaslightbendinkneesasyoushifthipsbackandlowertorsountilit'sparalleltothefloor. Bringweightstogetherandturnpalmstofaceforward.Keepingarmsstraight,liftweightsuptoshoulderheightthenlowerbackdown.(Makesuretokeepcoreandglutesengagedtheentiretime.)
Aim to keep shoulder blades down and together andcore engagedthrough thisentire exercise for back fat. Holdingamedium-weightdumbbellinonehand,standwithfeethip-widthapart,bendknees,andshift hipsback,loweringtorsountilnearlyparallelwiththeground.Placerighthandonawallinfrontofyoufor
balance.Draw the weight up toward chest by bending leftelbow straight up toward the ceiling. Do 10 reps per side.
This-at hom back exercise is allabout control. To get the most out of the move, focus on eliminating momen tum and utilizing your back rather than arm muscles.
Holdingapairoflight-weightdumbbells,standwithfeethip-widthapart,kneesslightlybent. Shifthipsbackasyoulowertorsountilnearlyparallelwiththeground.Turn palms to face each other, bend elbows, and lift weights up toshoulder height. Gently lower back down, keeping core and glutes engaged duringthe entire movement.
Movingyourlimbsawayfromyourcoremakesthisexerciseforbackfatanabsworkoutandbalancechallenge, too.Startinastraight-armplankwithhandsbelowandinlinewithshoulders,feetslightlywiderthanhip-width apart.Keeping hips as still as possible, lift one arm upto shoulder height.Returntocenter,thenlifttheotherarmtoshoulderheight.(Drawbellybuttonupandinandkeepyour bodycentered.)
Ratherthancrankingouthundredsofreps,incorporatemoreisometricbackexercisesinyourat-homeworkout to help buildmuscle.
Start in pushup position with hands slightly wider thanshoulder width, feet hip-width apart. Your body should form a straight linefrom heels to head.
Bend elbows and lower body until hovering a fewinches above the ground. Hold for 1 deep breath, and then press half-way up andhold for 1 deep breath.Lowerbackdowntoyourlowestpoint,holdingfor1deepbreath. Returntoyourhalf-waypointforonemorehold.
While this move focuses on your glutes,hamstrings, and inner thighs, it's also a great at-home back exercise too.(P.S. themuscles along the entire back of your body are called the posterior chain.)
Layflatonyourstomach.Liftyourchestup,archingyourbackandinterlacingyourhandsbehindyour back.
Liftyourhandsandlegsup,touchingyourheelstogether. Slowlymoveyourlegsapartandbringthembacktogether.
Time for a round of twister-but in theform of an at-home back exercise. Thischair posewill stretch andstrengthen your back while the rotations will hit your obliques.
Squat into chair position with hands in prayer posein front of chest.
Twistyourtorsototherightwhileremaininginchairpose,andplacetheleftelbowontheoutsideofthe rightknee.Theotherelbowshouldbepointingtotheceiling.
Hold for three breaths, then return to center.Repeat on the other side.
You'll seriously sculpt your chest, too,while doing this exercise for back fat-as long as you don't let your hips dropwhen you lower to the ground. (Next try:20-Minute Pilates Abs Workout)
Startinpush-uppositionandbendonelegbehindyousothebottomofthefootisfacingtowardthe ceiling.
Lower your body to the ground by bending your elbows, keeping your backstraight. Push yourself back up.
