7 exercises to get a sculpted & sexy back

Shaik Moyeenuddin

September 18, 2019

Summer’s here, and could there be a better way to show off the back? Be it in a low-cut dress, a backless blouse or a tankini at the beach, bring the back says sexy without screaming for attention. But do you have a sculpted sexy back that you can show off?

These seven exercises will ensure that you soon have a flaunt-worthy back. Get started now!

  1. Straight Leg Dead-Lift

This dumbbell routine works the spine and the abs, glutes and hamstring muscles that support it.exercise

Do it

Place feet underneath the hips, knees slightly bent? For each rep, bend from your hips keeping the spine aligned and hold the dumbbells close to your body at arm’s length in front of the thighs. Pause when the torso is parallel to the floor and raise the torso again to repeat.

Reps 15

2. Alternating Dumbbell Row

Apart from targeting and toning the back, this exercise works out your biceps, shoulders and abs.

Do it

Engage the torso parallel to the floor and keeps the arms straight. Bend the right elbow and alternately the left to perform a row with the palms facing away. Stay in position and alternate the arms. Advanced users can perform the deadlift and alternate arm row in one single rep too.

Reps 15

3. Opposite Arm and Leg Balance

Also known as Bird Dog or Broken Table, it uses the body’s resistance to strengthen the back and core.Opposite Arm and Leg Balance exercise

Do it

Get down on your knees with palms and feet flat on the floor. The arms should be under the shoulders and knees under the hips in 90 degrees. Tighten the core and raise the right arm and left leg in a straight line to activate back and core muscles. Hold for 10 counts and come back slowly. Perform the same routine with left arm and right leg raised.

Reps 3

4. Bow and Arrow

This upper back posture correction workout can be done with dumbbells, resistance band or a cable machine.

Do it

Stand with your feet together, tightens the core and extends the arms in line with the chest with palms facing inwards. Keep the shoulders down and back during the workout. Bend the left elbow similar to pulling a bow movement. Get back into neutral position and perform it with the right hand.

Reps 15

5. Seated or Kneeling Rear Fly

You can perform this kneeling on the floor with dumbbells in the hand right under the shoulder and knees under the hips.Kneeling Rear Fly

Do it

You can also use a stability ball and lean forward from the hips. Palms should face in as you raise the left arm straight out to the side. Hold it there and feel the shoulder blades work towards the upper-back. Get back in neutral position and raise the right arm. Keep the elbows slightly bent. On a seated fly you can open up both the arms in one go for a more pressure-exerting exercise.

Reps 15

6. Spine Extensions

Strengthen the back muscles and avoid back pain with this workout that counteracts the spine’s natural working position.

Do it

Lie face down on a mat or carpet? Keep legs straight, toes pointed and arms next to your sides with palms facing down. Begin by raising the chest, shoulders and arms with the help of glutes and lower back muscles. Keep the chin tucked in slightly towards the chest. Rotate the arms as thumbs point towards the sky, which will add some strengthening on shoulder blades. Hold this position for 3 counts and get back to neutral to repeat.

Reps 15

7. Full-Body Bridge

This engages the entire body and works effectively on exercising the back.Full-Body Bridge exercise

Do it

Lie down on a mat with feet flat and legs hip distance apart. Arms should be on the side with elbows flat on the ground. Squeeze the shoulder blades, engage the abs and use your glutes and arms to lift the hips off the floor as high as possible. Hold for 2 counts and get back to neutral position to repeat.

Reps 15

Done regularly with exercises to whittle down the waist, these moves are sure to work magic on your body.

About the Author

Shaik Moyeenuddin (or Moin, as he is known to those around him) completed his MBA from Bangalore University before choosing to change the path his career would take. He became a Certified Personal Trainer from ACE, specializing in Weight Management, and Strength and Conditioning. Moin has been a regular contributor to more than 15 different fitness magazines in his 6 years in the field. Having joined a bunch of like-minded individuals at HealthifyMe, he currently serves as Principal Fitness Trainer at the company. "Eat healthy and don’t tie yourself to targets, enjoy your workout instead," he says to anyone looking to improve their fitness levels.

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