Most women are struggling to get rid of bra bulge and build a sexy, toned back. The only way to achieve this goal is to work your back at least once a week and perform exercises that isolate those muscles. You will also need to increase the weights and learn new moves, such as the deadlift and the bent over barbell rows. These exercises improve posture, prevent injuries, ease back pain, and strengthen your back muscles. Here’s a complete back workout that actually works:
Deadlifts are considered the king of back exercises. This compound move engages every muscle in the body, including your upper and lower back muscles as well as your core, legs, glutes, and arms. It also makes you stronger overall and boosts physical performance. If you’ve never tried this exercise, start with light weights. Use a barbell or dumbbells. Do three sets, eight to 12 reps each.
Seated Cable Rows
This exercise requires a low pulley row machine, which can be found in most gyms. You may also use resistance bands. When done properly, seated cable rows will strengthen your middle back, shoulders, and biceps. It’s one of the best back exercises for beginners, so be sure to give it a try! Complete three sets of eight to 12 reps.
Also known as hyperextensions, this exercise works on your lower back, glutes, and hamstrings. Over time, it decreases your risk of back pain and improves your posture. For best results, perform this exercise after deadlifts. Make sure your body forms a straight line; do not arch your back. Use slow, controlled movements and keep the tension on your back during the full range of motion. For this exercise, you will need a special bench that is available in most gyms. Complete three sets of eight reps each.
One Arm Dumbbell Row
The dumbbell row targets your middle back muscle as well as your shoulders, lats, and biceps. If performed correctly, it builds upper body strength, makes your waist look smaller, and tones your arms. This exercise is popular among celebrities, such as Dwayne Johnson, Patrick Willis, Sofia Vergara, and Jessica Biel. For a well-defined back, do three or four sets, 10 to 12 reps each. The dumbbell can be replaced with a high pulley or a low pulley machine.
Another great exercise for your back is the T-bar row. This move requires a T-bar or a hammer strength T-bar machine. These accessories look intimidating, but are safe and easy to use. T-bar rows should be performed easily in your workout because they require increased strength. They target your rear delts, middle back, and traps.
For the best range of motion possible, use smaller plates and keep your elbows close to your sides. Do three to six sets of five to 10 reps each. If your gym doesn’t have a T-bar, use a regular barbell. Load one of its ends with plates, place the opposite end into the corner of a room, and pull the barbell with your hands until the plates touch your chest.