Sculpt a Sexy Back

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)

• 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)

• 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.