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 an overall ripped appearance, but they are your best defense against pain, injury, and poor posture for years to come, so these six classic exercises are to get rid of it. Target fat from all muscles in your upper body and to help you eliminate bra bulge and sculpt a strong, sexy back and shoulders.

So how it works:

You have to work out three to four days a week and do 1 set of each back exercise, with little to no rest between movements and then after the last exercise, you have to rest for 1 to 2 minutes, and repeat the full 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.

Exercise 1: Dumbbell Lateral Raise
The 6 best exercises for a perfect back

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

Exercise 2: Dumbbell Bench Row
The 6 best exercises for a perfect back

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

Exercise 3: Triceps push-ups
The 6 best exercises for a perfect back

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

Exercise 4: Squat with dumbbells on shoulders
The 6 best exercises for a perfect back

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

Exercise 5: Elevated push-ups
The 6 best exercises for a perfect back

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

Exercise 6: High Plank
The 6 best exercises for a perfect back

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