When you have to choose between staying at home to use your Xbox and heading out for a gym workout, we know how hard it is for gadget heads like you to unplug. Let us read full story
Sculpted back muscles are sexy on both men and women. Big and toned backs on men help increase the v-taper shape that many men shoot for. For women, sculpted backs also help the waist look smaller, while giving women shape that looks great in strapless dresses and tank tops.
Having a strong back isn’t just about form – it’s about function too. Back muscles help support functional activities like lifting, climbing, and pulling. Strong backs help support spinal alignment, especially as we age and as we spend increasingly more time sitting.
Here are 5 moves that the DailyBurn trainers have selected for folks who want to chisel their back muscles.
1) Shoulder push-up
This modified push-up exercise works your delts and lats by putting your weight on your shoulders rather than your chest and arms like a regular push-up does.
To complete one rep, get in plank position and lift our hips while planting your feet on the ground closer to your hands by about 12 inches. Tip your head so that the crown of your head is facing the floor, and shift your weight from your chest to your shoulders. Complete 10 – 15 shoulder push-ups, rest, and repeat.
2) Kettlebell Swing
The kettlebell swing strengthens your posterior chain, which is a fancy way of saying it works your hamstrings, glutes, back muscles, and shoulders. The key to this movement is form and control so that you don’t hurt your lower back.
To complete this exercise, hold the kettlebell with both hands between your legs, and plant your feet on the ground wider than hip width apart. Bending at the hips, keep your back flat and drive your butt backwards while lowering the kettlebell toward the floor. In one “snap” of the hips, drive your hips forward while swinging the kettlebell forward and up. Return to the first position in a controlled movement. Complete this process for 10 reps. If you are not familiar with this movement, practice without a weight until you feel confident about your form.
3) Yaw Press
Stand with your feet a little wider than hip width apart. Hold a kettlebell with on hand by the handle, with your fist toward the ceiling and the weight resting on your forearm. In one movement, raise your arm that is holding the weight while twisting your torso away from the raised arm. With your arm that is not holding the weight, extend it straight out at shoulder height. Lower arm while twisting back to center. Repeat for 10 reps, then switch arms.
This exercise works the core muscles, and the shoulder muscles.
4) Front punch
If you are a beginner, complete the front punch without weights. If you are advanced, try holding light dumbbells during this exercise. The front punch is a high intensity exercise that will get your blood pumping and your upper back ripped. Stand with your feet hip width apart, and hold your fists in front of you. Alternate punching at a steady pace. Complete 50 reps total then rest for 60 seconds. Repeat.
Pull-ups are the classic back strengthening exercise thanks to the series of muscles that work together to pull your body upward. To complete a pull-up, grasp a sturdy bar above your head and pull your body upward until your chin is almost above the bar. Slowly release and lower yourself back down to starting position. Repeat for as many reps as you can.
Subscribe to the DailyBurn Life newsletter for exclusive healthy tips, articles, recipes and more.
What we talk about
- The Real Reasons You Shouldn't Eat After 7PM If You Want to Lose Weight 9690 view(s)
- Top 10 Best Health and Fitness Blogs You Don't Know About (Until Now) 5882 view(s)
- How to Prep Healthy Meals for the Week Ahead 4280 view(s)
- 5 Ways To Use Protein Powder When Shakes Get Boring 3465 view(s)
- Spring Clean Your Liver To Rev Up Your Metabolism 3143 view(s)