Build a strong, sculpted back while preventing back injuries with these two moves.
The back is made up of many muscle fibers that allow you to twist, pull, push, sit, and stand. Without activity these muscle fibers tighten up, which can cause pain. With the right workouts, you can prevent aches and pains as well as strengthen and tone your back.
Increase flexibility, build strength, and sculpt your back. Here's how.
Rows
You'll need dumbbells.
Stand tall, shoulders relaxed and away from your ears. Make sure feet are hip-width apart. Holding the dumbbells in each hand, slightly hinge forward at the hips to a 45-degree angle. Bring your elbows ups to the sides of your torso and then drop them down, so your arms are extended.
Using your back muscles, lift your arms toward your back, like you're pulling something. The triceps and elbows come slightly higher than your back. Your lats will start to pinch. Keep pinching; imagine you're squeezing a pen in between the lats. Hold for two counts and then slowly extend your arms down. Repeat the movement.
Back Extensions With Shoulder Rotation
Lie on your stomach and extend arms forward, past your head. Make sure your neck is straight and your toes are on the ground. Engage your core and breathe out. Lift your arms slightly off the ground and make a fist with thumbs up. Palms face each other. Lift your chest off the ground, keeping your neck straight, move yours arms outward.
Once your arms are in a "T," rotate your shoulders and continue to move your arms down toward your torso. Your thumbs are still up, but now your palms face outward. Lower your chest toward the ground and circle your arms back to the beginning position. Repeat this motion.
About Stay Fit for Summer
Each week from June 2 to August 29, the Stay Fit for Summer series will offer a creative fitness circuit and healthy recipe to help you maintain your beach body. So get ready for your healthiest summer yet. Warning: You may never want to take your swimsuit off again.
Pair this workout with Polenta-Eggplant Bake.
Join the Active.com Stay Fit for Summer: Fitness Challenge Group on Facebook to keep motivated. Then let us know how your workouts are going. Comment below with #StayFitforSummer.
More: Take Your Routine Outside With This Workout
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