This is a huge mistake.
It's important to train your back not only to improve your overall appearance, but also for health reasons. It's imperative to work your back muscles to keep your shoulders strong and healthy.
Add the following back exercises to your workout routine two to three times per week. Focus on every rep and improve your performance when you repeat workouts. This means using more weight (or less assistance for assisted pull-ups) or performing more reps with the same weight.
Assisted Wide-Grip Pull-Ups
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Start: With your feet securely in a resistance band (the thicker the band, the more assistance you'll have) grip the bar with your hands several inches wider than shoulder-width apart. Keep your shoulder blades pulled down at all times. Keep your stomach tight and pull your body up to the bar.
Assisted Wide-Grip Pull-Ups Part 2
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Finish: As your chin clears the bar, pull your shoulder blades down and back and squeeze hard. Slowly lower with control to the starting position.
Tip: If you don't have access to a band, see if your gym has an assisted pull-up machine.
TRX Face-Pulls
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Start: Keep your body in a straight line from the top of your head to your ankles. Squeeze your core and glutes throughout the entire set. Pull the handles to nose level.
TRX Face-Pulls Part 2
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Finish: At the top of the movement, the handles should be near your nose. Your shoulder blades should be pulled down and back. Hold this position for at least 1 second and squeeze hard. Return to the starting position in a controlled motion.
Superset 1
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Alternate exercises 1A and 1B for 3 to 5 sets
Chest-Supported Dumbbell Rows
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Start: Set an incline bench so it's close to a 30-degree angle. Hold a dumbbell in each hand and keep your back neutral throughout the set. Pull the dumbbells up to your lower chest.
Chest-Supported Dumbbell Rows Part 2
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Finish: Once you pull the dumbbells as high as you can, squeeze your shoulder blades down and back. Hold this position for 1 second before slowly lowering the weights.
Kettlebell Pull-Overs
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Start: Position your body perpendicular with a flat bench and grab a kettlebell by the horns. Extend your arms straight over your head (a slight bend in the elbows is fine) and slowly lower it behind you. Don't go so low that you feel discomfort.
Kettlebell Pull-Overs Part 2
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Finish: Once you feel a good stretch in your lats, pull the kettlebell back to the starting position.
Superset 2
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Alternate exercises 2A and 2B for 3 to 5 sets
Renegade Rows
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Note: You must use dumbbells that have flat edges for this exercise. Rounded dumbbells will not? stay stationary.
Start: Get in a push-up position while gripping two dumbbells placed on the floor. Set your legs wider than normal for added stability. Squeeze your core and glutes and pull one dumbbell up toward your upper ab or lower chest area. Make sure your torso doesn't twist as you pull the dumbbell up.
Renegade Rows Part 2
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Finish: In the top position, squeeze your shoulder blade down and back. Lower the dumbbell in a controlled motion back to the ground. Repeat with the opposite arm.
Band Pull-Aparts
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Start: Stand tall and hold your arms straight out in front of you at about shoulder-width apart. While holding a band, pull apart until your arms are out to your sides. Focus on using your back, and keep your arms parallel to the ground throughout the exercise.
Band Pull-Aparts Part 2
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Finish: Once you've pulled your arms all the way apart, your shoulder blades should be pulled down and back. Squeeze hard and hold this position for 2 to 3 seconds. Resist the bands and slowly return back to the starting position.
Superset 3
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Alternate exercises 3A and 3B for 3 to 5 sets
Nia Shanks
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Nia Shanks is a coach, health and fitness writer, and host of the Lift Like a Girl Podcast. She helps women build the bodies they want by becoming the strongest, most awesome version of themselves. You can find out more at her website, LiftLikeaGirl.com.
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