Things You'll Need:
- gym
- lat pulldown station
- smith machine station
- t-bar station
- lower back extension machine/station
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Step 1
www.fitness-industries.comThe first exercise is the Lat Pulldown. Generally for size and strength, it can also be used as a great shaping exercise if used properly. To begin, grasp the bar with an overhand grip with arms about 6 inches outside of shoulder width. (The farther apart your arms are, the wider your back will eventually get. This grip will allow the lats a proper workout without adding too much bulk.)
Next, keeping good posture throughout the exercise, pinch your scapulae (shoulder blades) together while pulling the bar down. Pull the bar down to your collar bone, this will help ensure better shaping of the lats and rhomboid muscles. Slowly bring the bar back up to its starting position, making sure to spread the shoulder blades apart to get a good stretch. After a good warm up, 3-4 sets of 10-12 reps will definitely have you prepared for the next exercise! -
Step 2
www.fitness-industries.comNext we will target the middle back and focus on the development of the back muscles. With the T-Bar Row, the back is doing the work it was built for, pulling.
Start by leaning against the pad of the t-bar bench with your feet on the footrests. With yoru arms full extended, grasp the outer handles with an overhand grip. Release the weight from its station and let it lower down. This is your starting position.
Keep your back flat on the pad so you aren't leaning back while lifting and pull the weight as far up as you can (ideally your elbows should rise above your back), hold at the top for 1-2 seconds and slowly release the weight back down. This exercise calls for 3 sets of 12-15 reps. -
Step 3
www.fitness-industries.comNext is the Lower Back Extension. This exercise is not only great for tightening the lower back muscles, but with a tighter back, the skin will tighten all around the midsection. A secondary action in this exercise is the stretching and contracting of the glutes and hamstrings.
Being by placing your heels at the top of the foot platform, rest your quads against the pad and bend at the waist. For added resistance, you can hold a plate close to your chest or hold a dumbbell with both hands. Keep your back as straight as you can and lower your upper body down towards the floor. Just before you become perpendicular with the floor, slowly rise back up keeping your focus on your lower back doing the work. After 3 sets of 15 reps, your lower back should have had enough. -
Step 4
www.fitness-industries.comAs a final exercise for the upper and middle back, we will head over to the smith machine for Inverted Rows. The inverted row is great for building the muscles close to the spine to give that "sleek" look from behind.
You'll want to set the bar of the smith machine to around waist height and lock it into place. With a wider than shoulder grip, grasp the bar with an overhand grip. Keep your legs together and place your feet straight out in front of you, your body should create a 30-45 degree angle with the floor.
Keeping your body perfectly straight from top to bottom, pull your body up to the bar until your lower chest meets the bar. Be sure to pinch the scapulae as you are pulling. Hold this position for 1-2 seconds and lower yourself back to the starting position. All you need is 3 sets of 12-15 reps here to complete your sleek and sexy back routine!
Comments
niellste said
on 8/21/2008 ill have to try those inverted rows - always looking for new challenges for my back!