My Favorite Back Sculpting Moves!

Hey Knockouts! We're Bringing Sexy BACK! ....Yeah!

So Emily and I will be sharing our favorite toning moves for given body parts. You all know I love a good booty workout and those are my fav, but back workouts are a close second. We all want that nice sculpted back, but how do you achieve it?

Here are some moves to get that sexy arch and upper back as well as some low back toners that you can do at home OR in the gym.

1. Deadlift to an Upright Row

Now you can do this with a kettlebell, dumbbells, a barbell, whatever your preference is. I personally like lifting heavy when it comes to working out the back, so I use a barbell and go to the gym on back day.

Now, many people think a deadlift is all legs, and it is legs and hammies, but it is actually a great back toning exercise. The key is to keep your abs tight, back flat and knees in an athletic position, not bent, not locked. SQUEEZE those cheeks on the way up from the deadlift.

For the upright row bring that weight straight to your chest and back down.

For an added push and to feel it more in the hamstrings and booty, step on weights to keep your toes off the ground.

Try 3 sets of 15

2. Low Plank Hip Dips

Alright now these are one of my all time favorite moves all around. They feel great and they target that stubborn muffin top area.

Low plank, abs tight, core engaged, roll over your toes, tapping one hip down to the ground, then the other.

Try 3 sets of 30

3. Frontal to Lateral Raise

Ok this is a good one. Frontal Raise to a lateral raise, working on those sexy shoulders. This really works the delts and the traps to tone the upper back so you can strut around the beach in that bikini in no time! (not that you shouldn't be already, show off what ya got!) Keep those abs tight the whole time and athletic stance.

Try 3 sets of 10 (frontal to lateral is 1)

4. Dolphin Push Ups

Dolphin Push ups are one of those exercises that give you the best bang for your buck because they work so many different muscles groups: core, arms, back, shoulders. Start in low plank, bring you chest forward to the ground (without flopping onto your belly), they push your booty up to the sky as high as you can, keeping those abs engaged.

Try 3 sets of 12

5. Kettlebell Swings, Alternating Arms

Kettlebell swings are an exercise I do every time I walk into the gym because they also target so many muscle groups, this one is practically a whole body toner and it gets your heart rate pumping!

This one is a bit harder to explain in writing, and if you haven't done KB swings, then do not try alternating yet, both hands on the bell. Start with the KB in between your legs in a wide squat stance, The motion is all in the hips, if you feel it in your arms and that is where it burns, you're doing it wrong. It is all about momentum. Hips hinged over, slight bend in the knees, wrists resting on inner thighs, then thrust your hips forward to the front of the room and the momentum with throw that KB up. You want to keep this controlled, abs tight, gluten squeezing, and don't bring that KB up overhead, even just to eye level is fine.

Try 3 sets of 20

6. Rear Flyes-- Right, Left, Both Together

Rear flyes are amazing for working that upper back. I do these every day I do upper body. They feel so good! Hinge forward at the hips with a slight bend in your knees.Abs tight and engages, weights out hanging in front of you. Bring your right weight back in a wide motion, squeezing that shoulder blade and back down. Do the left and then both together. Imagine you are trying to grip a piece of paper with your shoulder blades. Keep your spine neutral. No swaying in the back, This is why it is so important to keep your core engaged.

Try 3 sets of 10

7. Bird Dogs

Ahh the yoga part of the exercise. Yoga has been amazing for my back muscles, especially now that I am doing inversion training.

Get down on all fours, extend opposite arm and leg out and stretch, hold for a second and bring it back in, squeezing the abs. (extra bonus ab work)

Try 3 sets of 12 on each side.

8. Arnold Press

Yes the governator's move. The Arnold Press. From a standing position, bring your weights out in front of you, arms bent like L's and palms facing you, and you go up for the shoulder press, rotate the palms so that they are facing away from you at the tp of the press. When you come back down rotate them back to palms by your face.

This is an entire upper body toner. This targets your chest, shoulders, arms, back, and abs. This is a must in any arm or back day routine.

Try 3 sets of 12

9. Bent Over Row

Now there are multiple ways to do a bent over row, this is just an unassisted one. I actually do them on the bench with one knee on and one hand on with dumbbells normally, but for this I was using heavier weights so I went with the barbell.

Athletic stance, hinge forward at the hips and hold the barbell or dumbbells out in front of you. Pull the bar straight up, with a wide grip. You want to pull it by your waistline as opposed to your chest. This is the perfect move to target those pesky lats. This is the move that eliminates the "bra bulge".

If you are using the barbell and no bench, 3 sets of 12 with heavier weights.

If you are using dumbbells and the bench, 3 sets of 12 each side.

10. Modified Good Morning with a Plate Row

Ok good mornings are amazing for the back, typically there are weights on the shoulders for this to technically be a good morning, so it is more of a still legged deadlift, but you get the gist. Stiff legs, but no locked knees. Hinge forward keeping abs tight with the plate held by your tummy. Once you are parallel to the floor, row that plate!

This move tones the whole backside!

Try 3 sets of 10

#workout #backworkout #upperbody #fitness #theknockoutcollective