3 Moves to a Beautiful Back
Easy ways to boost your posture and get a showoff rear view.
Goal: Get a beautiful back fast with our best back exercises.
While women can be hyperfocused on a beautiful back below the belt— concentrating on their butts and hamstrings—muscles above the waist often get neglected. But nothing compliments a low-back dress or halter top better than a well-sculpted, beautiful back. A toned back also helps to improve your posture so you'll look taller and slimmer. You'll love the best back exercises found here because they're challenging but still easy to adjust to any fitness level.
Nate Cermak, a metabolic specialist at Life Time Fitness in Chanhassen, Minnesota, who created this workout, says that these moves also help you work up to doing a pull-up. "It's one of the best back exercises, and it's an amazing feeling when you can accomplish one," he says. "These moves will help you build the strength to do it."
Another benefit: Because these moves work your biceps, you'll get firm yet sleek looking arms too. Add these three best back exercises to your routine today and perfect your rear view—from head to toe.
Beautiful Back Anatomy Lesson
The latissimus dorsi runs from the top of your rear shoulders, along your spine, to your hips. It works with your teres major to move your arms down and extend them behind you. The trapezius runs from your skull across your shoulders, and down to your midback. It works with the rhomboids to move your shoulder blades. Your biceps, which are two muscles, bend your elbow.
Best Back Exercise Details
At the gym: You'll need a Smith machine and a cable bicep curl machine.
At home: You'll need a pull-up bar, a weighted bar, and a resistance tube (find gear at amazon.com). How often to do it: Twice a week, warm up with light cardio that involves your arms, like and indoor rower or an elliptical with arm levers. Do each move in order, resting for 45 to 60 seconds between sets.
Watch Shape reader model Brooke, 27, learn the best moves for a beautiful back.