THE 6 BEST EXERCISES FOR A PERFECT BACK

In fact, when we go to the gym, we spend most of our time doing exercises to tighten and tone the areas we consider most noticeable – the butt, the belly, the legs, but here is the secret that all the best trainers know, and is that strong back muscles aren’t the only key to a ripped overall look. Still, they are your best defense against pain, injury, and poor posture for years to come, which is why these six classic exercises are to get rid of Target fat from all the muscles in your upper body and to help you eliminate bra bulge and sculpt strong, sexy back and shoulders.

So how it works:

You have to exercise three or four days a week and do 1 set of each back exercise, with little or no rest between movements and then after the last exercise, you have to rest 1 to 2 minutes, and repeat the entire circuit 2 more times (or 3 times in total).

What you will need:

You will need a pair of dumbbells between 1 and 1.5 kg.

DUMBBELL LATERAL RAISE

• Stand up and spread your legs.
• Grab two dumbbells and slowly spread your arms to your sides, trying to bring them parallel to the ground.
• Return to the starting position and then repeat the process.
• Perform between 10 and 20 lifts.

BENCH DUMBBELL ROW

• Put your right hand and knee on a bench.
• With the other hand, on the left, he grabs a weight.
• He raises the weight and lowers it again.
• He performs 10 lifts with each arm.

TRICEP CURLS

• For this exercise, also known as triceps dips, all you need is a chair, bench, couch, or step and you’re good to go.
• Make sure to keep your butt and lower back close to the chair (or whatever object you’re using) to maximize the benefits of this exercise.
• Do 10 repetitions.

DUMBBELL SHOULDER SQUAT

• Stand up, holding a pair of dumbbells on your shoulders.
• Keep your head up, brace your abs, push your hips back, and bend your knees.
• Slowly lower your body into a squat, hands by your sides.
• Hold this position for a few seconds.
• Then push back up to the starting position.
• Perform between 8 and 12 repetitions.

ELEVATED PUSH-UPS

• Start on a high plank with your hands resting on a low box, bench, step, or sofa.
• Keeping his elbows close to his torso, he bends his arms and lowers his chest until he reaches the top of the box.
• Make sure to keep your core engaged and spine straight.
• Then push with the palms of your hands to straighten your arms.
• Do 10 repetitions.

HIGH PLANK

• Lie on the floor, face down.
• Rise up, supporting yourself on the ground with the balls of your feet and with your hands.
• Contract your abdominal muscles and glutes (the muscles that make up your buttocks) and hold the position for as long as you can. Gradually lengthen the position holding time.
• Rest about a minute between repetitions.
• Try to resist as long as possible.