Sexy Back Workout Routine

toned sexy back

Strengthen your core, improve your posture and have an incredibly sexy back with this back workout routine.

Main Goal: Build Muscle
Workout Type: Single Muscle Group
Training Level: Beginner
Days Per Week: 1
Equipment Required: Dumbbells, Workout Bench

[table id=8 /]

Exercise Descriptions

Exercise: Dumbbell Shrugs

Stand holding dumbbells at your side. Raise your shoulders up then down, returning to the starting position. Don’t roll your shoulders. It is a simple up and down motion.

Exercise: One Arm Dumbbell Row

Kneel over the side of a workout bench by placing your knee and hand of your supporting arm on the bench. Position foot of opposite leg slightly back to the side. Grasp dumbbell on the floor. Pull dumbbell to up to your side until it makes contact with your ribs or until your upper arm is just beyond horizontal. Return until arm is extended and shoulder is stretched downward. Repeat and continue with opposite arm.

Exercise: Dumbbell Dead Lift

Set your dumbbells in front of you on the floor. Stand with your feet at around shoulder width apart and position the dumbbells on the floor so that they are on either side of your feet. Reach down and grab the dumbbells with your palms facing inward and drop your hips. Keep your eyes looking ahead and be sure to keep a straight back and never allow it to round this is the starting position. Focus on standing up with the dumbbells, not pulling them from the floor. Drive through your heels and explode up. As the dumbbells rise to knee level contract your back by bringing your shoulder blades back. Bending at the knees,  slowly lower the weight – keeping the dumbbells under strict control on the descent.

Exercise: Dumbbell Pullovers

Lie with your upper back parallel on the bench (you can do perpendicular as well, but that is harder and not best for beginners). Grasp one dumbbell from behind or from your side with both hands under inner plate of dumbbell. Position dumbbell over your chest with your elbows slightly bent. Keeping your elbows slightly bent throughout the movement, lower dumbbell over and beyond head until upper arms are in-line with your torso. Pull dumbbell up and over chest. Repeat.

Equipment Needed

1. Best Dumbbells:

2. Best Workout Bench:

Leave a Reply

Your email address will not be published. Required fields are marked *