Routine of 4 exercises to have a sexy back

How to have a sexy back

Whether you decide to go to the gym or do your training at home, weights and dumbbells are your best option. And don’t be afraid to lift heavier weights than you’re used to, because just because you lift heavy doesn’t mean you’ll end up with bulging man arms.

The reason is that your muscles need to feel some pressure to make a change, so grab your weights, hit the gym, or find a spot at home. To lose back fat fast, combine this workout 2-3 times a week with a healthy nutrition plan.

Do each of the back exercises for 10-12 reps, and if you’re advanced you can repeat the entire workout to burn back fat for 2-3 rounds.

1. Smith Machine Reverse Row

Place the bar at waist height. Lie on your back under the bar. Reach up to the bar and grab it from underneath with both hands. Keeping your body straight, drive up to the bar by pulling your elbows back as far as you can and trying to touch your chest to the bar. Support and tighten the muscles of the arms and back.

Lower yourself back down to the starting position in a controlled motion and repeat.

Perform between 10 and 12 repetitions.

2. Dumbbell Row

First, you have to grab the dumbbells from the sides, and then collapse your upper body by tucking your butt back. Next, let your knees bend slightly. The back should remain straight and the head neutral with respect to the spine. And then as you articulate, let your arms hang down in front of you and then inhale. And then exhale as you bring your elbows back and out to the sides. You should feel your shoulder blades come together as if you were trying to trap a pen between them. Then inhale again as you lower your arms and take your time with both movements. You should feel your upper back working going up and down.

Perform between 10 and 12 repetitions.

3. Renegade Rowing

Start in a plank position with a dumbbell in each hand and place your legs wider than hip-width apart. Core tight and glutes engaged, he raises his right elbow toward the ceiling to row, lifting the dumbbell up and to the outside of his chest. He returns the dumbbell to the ground and repeats the movement on the left side. This is a repeat.

Perform between 10 and 12 repetitions.

4. Plank with leg raises

Start in a plank position with your shoulders aligned above your wrists and slightly bend both knees, then bend your right knee to 90 degrees. Next, with your foot flexed, squeeze your glutes. Next, lift your right heel toward the ceiling as high as you can.

Then pause for 2 seconds and return your right knee to the starting position.

Perform between 10 and 12 repetitions.