Sculpt a Sexy Back
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Make a memorable exit with these super-fast sculpting moves from Mike Fitch, a trainer at Equinox Fitness in Miami.
Beginner Exercises
1. Cobra
(targets lower back)
- Lie facedown on the floor with arms at sides, palms down.
- Keeping abs and glutes tight, lift chest off floor and raise arms up and back toward hips, rotating thumbs up.
- At the same time, lift legs about 3 inches off floor. Hold for 3 counts and lower back to starting position.
- Repeat for 8 to 10 reps.
2. Dumbbell Shoulder Shrug
(targets upper back)
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- Stand with your feet hip-width apart, arms at sides with your knees slightly bent.
- Hold a 5-pound dumbbell in each hand with palms facing in.
- Keeping abs tight, slowly shrug your shoulders up toward your ears, keeping elbows straight. Hold for 3 counts and lower.
- Repeat for 8 to 10 reps.
3. Seated Row with Bands
(targets upper back)
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- Sit in a chair and tie a resistance band around a sturdy structure, such as a doorknob, at elbow height, 2 to 3 feet in front of you.
- Hold one end of band in each hand, palms facing each other.
- Bend elbows and pull band toward your ribs, pressing shoulders back and together. Hold for 3 counts.
- Repeat for 8 to 10 reps.
Next: Intermediate Exercises
