Going to the gym and working out only your thighs, butt, abdomen isn’t enough! You should consider in working out your back muscles because it will be your best defense against back pain, muscles injury, and poor posture.
Although, if you neglected your body and want to get rid of that unsightly bra bulge, you should know that the following exercises are the best way in toning and firming your back muscles. So, don’t blink twice and go to the gum to work your back out!
1. T Raises
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Grab a pair of 2- to 3-pound dumbbells and stand with feet hip-width apart.
Take a slight bend in knees as you shift hips back and lower torso until it’s parallel to the floor.
Bring weights together and turn palms to face forward.
Keeping arms straight, lift weights up to shoulder height then lower back down.
Make sure to keep core and glutes engaged the entire time.
Do 15 reps.
2. Single-Arm Dumbbell Rows
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Take a bench and put two dumbbells on either side of the bench.
Place your left leg on the bench and bend your torso so that your upper body is parallel to the floor and place your left hand on the other top of the bench for support.
Take the dumbbell in your right hand with the palm facing towards your body. This will be the starting position.
Keeping your arm close to your side, raise the dumbbell towards your chest. Concentrate on pulling from your back muscles rather than pulling with your arms. Return the dumbbell to the starting position. That is one rep. After doing the desired number of reps, switch hands and repeat the same with your left.
3. Delt Raise
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Grab a pair of 5- to 10-pound dumbbells and stand with feet hip-width apart, knees slightly bent.
Shift hips back as you lower torso until nearly parallel with the ground.
Turn palms to face each other, bend elbows, and lift weights up to shoulder height.
Focus on using your back, not your arms, to raise the weights.
Gently lower back down, keeping core and glutes engaged during the entire movement.
Do 10 reps.
4. Assisted Pull-Ups
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Loop a band on top of a pull-up bar or the Life Fitness Machine at your gym.
Hold onto the bar with hands slightly wider than shoulder width, palms facing each other.
Place one foot (or knee if you prefer) inside the band.
Hang at arm’s length.
You should return to this position—known as a dead hang—each time you lower back down.
Pull body up in one straight line, bringing head just above hands.
Squeeze shoulder blades together and pull upper arms down forcefully.
Slowly lower body all the way back down to dead hang.
Repeat motion without swinging.
Aim for 8 to 10 reps.
5. Plank with Lateral Arm Raise
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Start in a plank position.
Keeping your torso stable, slowly reach your left arm out to your side.
Brace through the abs by pulling your bellybutton to your spine.
Hold this position for five seconds.
If you feel too unstable, try moving your right hand so it is under the centre of your chest rather than under your right shoulder.
Keeping your torso stable, bring your arm back to the plank position.
Do not round your back or twist your spine.
Repeat this same motion on the other side, extending your right arm to your side. This counts as one rep.
6. Pushup Holds
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Come into a pushup position with hands slightly wider than shoulder width, feet hip-width apart. Your body should form a straight line from heels to head. Bend elbows and lower body until hovering a few inches above the ground. Hold for 1 deep breath, and then press half-way up and hold for 1 deep breath. Lower back down to your lowest point, holding for 1 deep breath. Come back to your half-way point for one more hold. Repeat pattern 3 more times, 5 times total.
Image Credits: Yourdailyplus