No, I’m not talking about that “sexy”. I’m literally talking about your back; from your shoulders to your waist. And I am talking about men and women alike. Whether wearing a formal evening gown, a tank top on a hot summer day or going shirtless at the beach, a well-defined and strong back is simply sexy. So, do you want to get your sexy back? Let’s discover how.
In surface area, the back is the largest muscle group in the body. But in order to work the back properly, secondary muscle groups are required to participate. These are primarily the shoulders and biceps. One rule, however, that must be followed is to complete the targeted back movements first in your workout while the shoulders and arms are rested and strong.
The upper back is comprised of 2 primary muscle groups; the latssimus dorsi and the trapezius. The “lats”, as most of you know them, have the primary purpose to pull your arm down while the main goal of the “traps” is to maneuver the shoulders and shoulder blades.
The lower back muscles work in collaboration with your abdominal muscles, so working one without the other is nearly impossible and certainly not advisable. Comprised mainly of the lumborum muscle, the development of a strong lower back is crucial for everything from posture to overall strength and support of other vital muscle groups thus making the absence of lower back training a big fitness mistake.
So…let’s begin in the smartest order to get your sexy back; upper back first.
There are 4 key upper back movements.
Lat Pulldown
Attach a long bar to the cable of a lat pulldown station. Select a weight that allows you to perform 8-12 reps in which that last three are challenging. Grab the bar overhead with an overhand grip, palms facing away from you, hands shoulder width apart. Sit on the seat, keep your head and back straight and your eyes looking forward. Pull the bar to the upper part of your chest. Pause and return the bar to the starting position.
Dumbbell Pullover
Grab a dumbbell and lie on a flat bench. Using both hands, hold the dumbbell vertically by the end over your head. With elbows slightly bent, slowly lower the weight until you feel a stretch in your sides, chest and upper arms as they align with your head. Pause then return to the starting position.
One Arm Row
Hold a dumbbell in your right hand. Place your left hand on a bench and allow your right arm to hang straight down with your palm facing the bench. Pull the dumbbell up, keeping it close to the body, until it reaches your chest. Lower it again until your arm is straight. Repeat on the opposite side.
Seated Shrug
Sit on a chair or the end of a workout bench with a dumbbell in each hand. Your arms should be hanging by your sides with your palms facing each other. With your back straight and your head facing forward, slowly raise your shoulders as high as you can toward your ears. Pause then return to the starting position.
Now for the lower back. There are 2 key movements for this muscle group that will help you get your sexy back.
Seated Row
Sit at a rowing machine or low pulley cable with your feet flat on the foot rest and your knees slightly bent. Bending at the waist, lean forward and grab the handles of a parallel grip bar, palms facing each other. Slowly draw the hands towards your mid torso while leaning your back until your torso is perpendicular to the floor. The handles should touch just below your chest. Pause then slowly return to the starting position.
Stiff Legged Dumbbell Deadlift
Stand with a pair of dumbbells on the floor in front of you. Your feet should be hip width apart. Bend at the waist and grab the dumbbells so they are near your ankles. Palms facing your feet. Keep your back and legs straight raise yourself up to a standing position, keeping your arms straight. Return to the starting position.
All of these movements can be completed at three levels of intensity- beginner, intermediate and advanced- with some simple adjustments.
At beginner level, complete the workout 3 times a week with 1-3 sets, 12-15 reps each. Rest 30-60 seconds between sets.
Intermediate level steps it up a notch with 2-4 sets, 8-12 reps each with an increased weight load. Rest 60-120 seconds between sets.
As you move to advanced level, the sets increase to 3-5. Reps reduce to 6-8 under yet again increased load. The rest period increases to 90-240 seconds between sets.
And what about form? Always keep your back straight and core securely locked. That means, shoulders back, chest out, booty back and head looking straight ahead. Practice in a mirror so you can see how this aligns and secures your spine and avoid injury.
What do you think? Do you want a sexy back? I’d love to hear your thoughts on this subject and routine. Please comment in the space below. And above all get to the gym, start today and get your sexy back!
Disclaimer
Information provided on this blog is solely for informational purposes. It is not a substitute for professional medical advice. Do not use this information for diagnosing or treating a health problem or disease, or prescribing of any medications or supplements.
Please consult your healthcare provider before starting any supplement, diet or exercise program, before taking any medications or receiving treatment, particularly if you are currently under medical care. Make sure you carefully read all product labeling and packaging prior to use. If you have or suspect you may have a health problem, do not take any supplements without first consulting and obtaining the approval of your healthcare provider.
© 2012 Elements of Wellness & http:// www.elementsofwellness.com. All Rights Reserved.
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Carl Mason- Liebenberg is a Wellness and Weight Loss Specialist, Author, Fitness Coach, and a Leader in Creating a Lifestyle of Wellness. His passion is for those who suffer from poor nutrition, related illnesses, addictions and overweight conditions; with a specific focus on women. Carl unveils the power of nutrition and fitness to bring recovery, healing, restoration and strength.
Carl has personally experienced what he teaches and continues to study and learn to improve his ability to teach you a Lifestyle of Wellness.
He has recently launched a series of e-products that you’ll want to be sure to obtain in your journey to authentic wellness. For more information and opportunities please join him at http://www.el3mentsofwellness.com .
