7 Moves For A Strong, Sexy Back

Posted: June 2, 2011 at 5:17 pm

I don’t know about you, but I find some muscle definition a very attractive quality. It displays strength, care of self, and power – which are all sexy to me. I adore strength training and what it does for my body. I believe in it so much that I continuously hope to motivate others to give weights a shot and reap the rewards. For that reason, I want to occasionally share posts that will list some of my favorite moves for each body part. And with strappy dresses and racer back tanks coming out in full force, what better place to start than with the back?

Back exercises usually consist of some form of pulling motion – either in rows, pull-ups, or pull-downs. Luckily for my exercise ADD, you can switch up the basic movements in a variety of ways! I do love the traditional moves like dumbbell rows or standard wide-grip lat pull-downs, but I’m always looking to mix it up a bit as well. Here are 7 back moves I love and that add a little variety to my workouts. And a little spice to my racer back tanks. ;)

Disclaimer: I am NOT a certified trainer. I’m simply posting some favorite exercises. I enjoy sharing workout ideas, but always do what works for your level of fitness!

Standing Straight Arm Lat Pull-down

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For this move, I stand in front of the lat pull-down machine and set it to a much lighter weight than normal. Then using a wide grip, I pull the bar straight down until my hands are level with my hips. I slowly move back to starting position and repeat for reps.


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You know I believe pull-ups are the ultimate in back exercises. You know how stoked I felt last week to do my first unassisted pull-ups since before pregnancy. They work so well that I make sure to incorporate pull-up exercises into my strength training once every week. I will use the assisted machine, complete negatives (where you start at the top and slooowwwlllyyy lower yourself down), or just keep trying to do them on my own.

Cable Pull

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I set a cable machine with a handle attachment to the highest position possible. I grab with the hand farthest from the machine, reaching across my face. Then, focusing on pulling from my back, I pullback and down until the handle comes close to my shoulder.

Plank to Row

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I start off in a straight-arm plank position with two light dumbbells in my hands. After establishing a firm and steady base, I alternate sides and pull the dumbbell straight up and back to the side of my ribs.

Inverted Row

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For this exercise, I set the bar on a Smith machine to a low level. Then, I lay under the bar with a grip and with my legs straight and core tight. I then pull straight up.

Dumbbell Pullover

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Laying flat on a bench, I grab a dumbbell I can easily control and start with it between both hands held above my chest. I slowly lower the weight back behind my head, until my upper arms come to my ears, and then return to start slowly as well. I make sure to use slow and controlled movements with this move, to stay safe and focus in on my back.

Underhand Grip Barbell Row

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Something about the underhand grip feels like it works my back better. I bend at the hips with my arms straight, then pull the barbell up into my belly, making sure to keep my shoulders back and back straight the entire time.

So, there you have some of my favorite back exercises! What is your favorite way to work your back?


101 Comments to “7 Moves For A Strong, Sexy Back”
  1. [...] I stuck with the basics. Pretty much every body part is trained with a few standard motions. For back exercises, there are rows and pulling motions. For chest exercises, there are pressing motions and fly [...]

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