BUSTING YOUR BACK WORKOUT

Workout Your Back to the Max, Give Your Back Definition and Shape With this Quick Back Workout.

Dumbbell Rear-Deltoid Raise

Target Muscles: posterior deltoid, teres minor, infraspinatus, lateral deltoid

Sit on a stability ball and lean forward. Hold a dumbbell in each hand at arm’s length.

Action: Slowly raise the dumbbells out to the sides and up to shoulder height while bringing your shoulder blades together. Slowly lower the dumbbells and return them to the start position. Keep your upper body stationary throughout the movement. Do 2 to 3 sets, 10 to 12 reps.

Barbell Shrug

 
















Target Muscles: upper trapezius, middle traps, levator scapulae

Stand with your feet shoulder-width apart. Hold a barbell or EZ bar with an overhand, shoulder-width grip.

Action: Slowly shrug your shoulders straight up by contracting your upper trapezius muscle. Slowly return the bar to the start position. Do 2 to 3 sets, 10 reps.

 

 Stiff-Legged Deadlift

Target Muscles: hamstrings, gluteus maximus, erector spinae, adductor magnus

Stand with your feet shoulder-width apart and hold a barbell or EZ bar at arm’s length. Stand with a slight bend in your knees.

Action: Begin the movement by pushing your hips back and slide the barbell along the front of your thighs as you lower it to shin level. Keep your back flat, and don’t let it round at any point. You should feel a stretch in your hamstrings as you descend. Keep your shoulder blades back and chest out. Lower until your chest is almost parallel to the floor or just before the point at which your back starts to round. Keep your abs contracted. Contract your glutes and push your hips forward to return to the start position. Do 2 to 3 sets, 10 to 12 reps.