Five exercises for a sexy back: Illustrated back exercises

Lift like a man, look like a goddess

Lou Shuler, Cassandra Forsythe, and Alwyn Cosgrove, authors of The New Rules of Lifting for Women want you to lift like a man and look like a goddess. They suggest cutting down your endless hours of cardio on the treadmill or elliptical and picking up some weights - that are actually modestly challenging to lift.

If you are balking at the thought of lifting heavy weights and grunting like a guy, this book is definitely for you. According to the authors, muscles need to be strengthened to achieve a lean, healthy look and, best yet, increasing your muscle mass will boost your metabolism. But in most cases you can't effectively strengthen your muscles, or increase your muscle mass, with those two to five pound weights. 

Put down the Barbie weights

Your back is made up of over a dozen muscles, which means if you strengthen your back, you will be increasing your lean body tissue and boosting your metabolism, too. Shuler, Forsythe and Cosgrove suggest you put down those Barbie weights and start lifting poundage that is actually challenging to you. Stop wasting your time with weights that are too light.

These five back exercises target your entire back while working other muscle groups, making these exercises far more functional than isolating single muscles. Incorporate these five back exercises into two to three days of your week, along with additional exercises that target the rest of your body, for full-body strength and conditioning.

With moderate cardio, a healthy diet, and commitment to strength training, you will have a strong, sexy back in no time.

Back Exercises

Dumbell Single Arm Overhead Squat

This is a full body exercise that will make you feel strong from head to toe. You work your legs with the squat while targeting your upper and lower back with the overhead lift.

1. Hold two dumbbells, one in each hand, one dumbbell weighing twice as much as the other (if one dumbbell is five pounds, the other should be ten pounds). Stand with your feet shoulder-width apart and toes pointed straight ahead.

2. Hold the light dumbbell overhead in your nondominant hand with the heavier dumbbell between your legs, both of your arms straight. Push your hips back and lower yourself until your upper thighs are parallel to the floor, holding the lighter dumbbell straight up over your shoulders, tightening the back of your shoulder and upper back muscles. Keep your abdominals pulled in tight.

3. Rise back to the start position and do 1 to 2 sets of 15 repetitions. Switch arms and repeat.

Dumbbell One Point Row

This exercise works your back and core muscles while challenging your balance. If you find it too difficult, perform row with your toes touching the floor.

1. Holding a dumbbell in each hand, balance your weight on your left foot, bending forward at the hips, and raising your right leg so it forms a T with your torso and left leg. Your chest and right leg are parallel to the floor and your shoulders are square to the floor.

2. Hold the weights below your shoulders, arms straight (remain balanced on your left leg). Pull the weights straight up to your sides, keeping your shoulders square to the floor, squeeze your shoulder blades together.

3. Slowly lower weights to start (you are still balanced on one leg) and repeat for 8 repetitions. Switch legs and repeat for 8 repetitions. Do 2 sets.
 

Lat Pullover

This is a full upper body exercise that emphasizes your lats (the muscles that help you swim or pull your arm down and back).

1. Lie on your back on a bench (or floor if you don't have a bench), feet flat on the bench (or floor), knees bent, and hold a weight in both hands or a weight in each hand over your chest, arms straight up.

2. Lower the weight or weights straight back behind your head, until your arms are in line with your torso and parallel to the floor. If you are not using a bench, lower your arms until the weights are just above the floor but not touching.

3. Keeping your arms straight, pull your arms to start position over your chest. As you reach start position, think about tightening your lat muscles. Repeat 1 to 2 sets of 15 repetitions.

Back Extensions

A strong lower back will reduce your risk of injury to your vertebral discs. This exercise is also called prone cobra in yoga.

1. Lie facedown on a mat or well-padded floor, arms straight along your sides, palms up, forehead facing the floor. The tops of your feet should be flat against the floor.

2. Slowly lift your head and shoulders off the floor, lifting your arms, squeezing your shoulder blades together and hold for 5 seconds. Lower to start position and repeat 1 to 2 sets of 15 repetitions.

 

Dumbbell Bent-Over Row

Back rows work your entire back and can work your core muscles, if you keep your abdominal muscles pulled in and back flat while you perform the rows.

1. Stand with your feet shoulder-width apart, holding two dumbbells at your sides. Bend your knees slightly, pushing your hips back, and bend forward at your hips, without rounding your back.

2. Hold the weights straight down from your shoulders with your wrists facing back and your knuckles facing forward. Pull the weights straight up to the sides, bending your elbows, while keeping your torso in the same position. You are only moving your arms, not the rest of your body. Squeeze your shoulder blades together as your elbows reach to the ceiling.

3. Slowly lower the weights to start position. Be sure to keep your back flat and not rounded. Repeat 1 to 2 sets of 15 repetitions.

For more illustrated workouts, check out these links:

Three exercises for gloriously toned glutes

Five exercises for long, lean legs

Tighten your tummy with these three exercises

Pilates exercises for full-body fitness