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30 Minute Back Workout: Bring Sexy Back

December 10, 2018

It’s time to bring sexy back! This workout focuses on the upper back muscles. This is a gym based routine so please keep that in mind and be safe.

30 Minute Back Workout

How to Perform Each Exercise

Smith Machine Inclined Pull Ups

Set up the smith machine bar so that it sits somewhere below your chest but above your belly button.

With your feet and hands a little wider than shoulder width apart, place your body below the bar. You should be hanging with your palms facing down and your legs straight.

Now lift your upper body up until your chest touches the bar then, making sure to stay controlled, lower yourself back to starting position.

Repeat for the number of reps listed.

Seated Row Machine

You should be able to follow the machine instructions for the set up and set the weight to something slightly challenging but one you can still handle.

Make sure your feet are flat on the floor and your core is engaged.

Reach in front of you and grab the handles with your palms facing each other.

Pull the handles towards you making sure to focus on squeezing your shoulder blades together. Pause. Then slowly straighten your arms back to starting position.

Repeat for the number of reps listed.

Single Arm Dumbbell Row

Find a flat bench or a surface for you to place your hand for stability.

Bend forward so that your upper body is parallel to the floor. Your feet should be offset: the leg on the side that your lifting the dumbbell should be closer up and opposite leg further back (My legs are offset backwards in the video. Pay that no mind).

Pick up the dumbbell and hold it with your palm facing your torso. Lift the weight up to the side of your waist and squeeze your back muscles. Slowly bring the weight back down.

Repeat the movement for the number of reps listed and then switch to the other side.

Remember the weight should be lifted with your back muscles not your arms.

Lat Pulldown

This machine has an adjustable knee pad so make sure to adjust it to fit your height when you sit down.

Grab the bar with your palms facing forward. In the demonstration I’m using a wide grip so my arms are further than shoulder width apart. You can also use a medium grip which is shoulder width apart or a close grip, less than shoulder width apart.

While you have both arms up and holding the bar, sit with your torso at a slight angle back and keep your chest up.

Slowly pull the bar down towards your chest remembering to keep your upper body at a slight angle. Squeeze your shoulder blades together.

Pause and then slowly raise the bar back to starting position with your arms fully extended.

Repeat for the number of reps listed.

Enjoy your workout!

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