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Sculpt a Sexy Back

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Advanced Exercises

1. Quadruped on Ball

(targets lower back)

  • Lie on top of a stability ball, legs extended behind you, hands on floor about shoulder-width apart.
  • Lift and extend left arm and right leg simultaneously. Hold for 3 counts and return to start; switch sides.
  • Repeat for 8 to 10 reps.

2. Lower-Trap Dip

(targets upper back)

  • Sit on floor between two sturdy chairs. Place a hand on the edge of each chair, legs extended, arms straight.
  • Press up, legs at a 90-degree angle.
  • Shrug shoulders toward ears and lower body toward floor.
  • Repeat for 8 to 10 reps.

3. Single-Leg Row on Ball

(targets upper back)

  • Place right knee and right hand on a stability ball, left foot on floor.
  • Hold a dumbbell in left hand, palm in.
  • Keeping your back flat and arm close to your body, squeeze your shoulder blade and bring elbow back toward your hip. Do 8 to 10 reps.
  • Switch sides and repeat.

Originally published in FITNESS magazine, September 2006.


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Mike_supp wrote:

Definitely recommend these exercises! Mike for

9/19/2014 11:24:31 AM Report Abuse
eli_dr_lohrasebi wrote:

10/13/2012 11:55:30 PM Report Abuse
lambrosalexandra wrote:

I highly recommend #3 !!! I see results from that move.

9/17/2012 12:04:02 PM Report Abuse
kitaads wrote:

am quite excited about starting on the exercises here..

8/28/2012 10:19:01 AM Report Abuse
sandra_foster1 wrote:

Sexy back exercise is good, but is not good enough to hava a perfect shaped, slim and fit body. For that, I found an excellent reference written by a fitness and nutrition expert Flavia del Monte.Since two months I am following it and very satisfied with it.Now I can see the difference, how my body became slimmer and fitter. I feel healthy too. I recommend it to everybody who wants to loose weight, be slim, fit, but keeping feminine outlook. You can reach it at :

7/30/2012 11:32:58 AM Report Abuse

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