BODY SHAPE

I Got Your Back

Having toned back muscles not only helps you look great but has functional benefits as well: good posture that enables you to breathe better, the ability to lift objects in your activities of daily living, and more core stabilization that improves balance.

Here are some classic exercises which can be done at any fitness center that, when done properly, will give you a nice, strong — and sexy — back.

Chin Ups

The two varieties of chin-up demos are Wide Grip Dead Hang and Assisted. Chin-ups are excellent exercises to target the entire back, shoulders, and even abs. If you are on a limited time frame for working out, this is the magical exercise to get the most bang for your buck!

The Dead Hang chin-ups involve the most strength and target the largest muscles of the back (latissimus dorsi) when done with a wide grip.

1. To begin, grasp the overhead stationary bar with palms facing away from you.

2. Inhale and then begin pulling your body upward toward the bar as you exhale. Do not hold your breath as this causes a spike in blood pressure. The goal is to get your chin over the bar.

3. Lower yourself slowly, inhale, and repeat.

4. Once form breaks, take a break.

TRAINER’S TIPS

Be sure to protect your shoulder girdle when in a hanging position. Keep some tension in it by not allowing your body to extend fully at the bottom of your start position. Elbows should keep a very slight flex to them so they are not completely straight. (Doing so could cause hyperextension or other injury.)

Keep your body as straight as possible. Legs should not kick or pump to help you up. If you cannot pull all the way up, go as high as you can and hold that position. Repeating this will build strength and eventually you will be doing full chin-ups.

Assisted chin-ups are easier as the machine can be set to counterbalance your weight so you are not lifting your entire bodyweight. One can do more repetitions on the machine, and they are safer to do, as well. Follow the same directions for the Dead Hang.

Muscle groups targeted: latissimus dorsi, posterior deltoid, and trapezius.

TRAINER’S TIPS

Protect your back. Be careful not to overdo it by arching the back and allowing the pelvis to tilt forward once you attain the finish position.

Inhale on the easy phase of any exercise; exhale when you are performing the work. This reloads your muscles with the all-important oxygen that is required for the body to do what you are asking it to do.

Seated Row With Resistance Bands

Proper form and setup will benefit you the most on this exercise. Major muscles targeted are latissimus dorsi, posterior deltoid, and trapezius. Legs are straight and the back remains erect to protect the spine. A very common mistake is to slouch the shoulders forward and cause curvature of the spine (unsupported forward flexion). This can lead to strained back muscles — very unwelcomed training partners!

1. In the start position, make sure your arms, back, and legs are straight.

2. Pull the handles to your torso with elbows by your sides at a ninety-degree angle.

3. Keeping the torso still, flex the back muscles by pressing the shoulders down and back.

Use slow and controlled movements to prevent injury and cause the muscles to really have to work. Perform the number of reps suggested depending on what your goals are.

Keep your elbows down by your sides to target most effectively your lats (the large muscles that lay over the ribs in your back). When the elbows leave your sides, the rear deltoids and rhomboids pick up the load.

Single Arm Row

This exercise uses free weights and several muscles of the back — latissimus dorsi and rear deltoids. One benefit of this setup is that the muscles are forced to do the work; there is no cheating on this one.

1. With ninety-degree angles at the shoulders, hips, and knees, begin with the weight directly below the shoulder and pull straight up with the hand close to the ribs.

2. Pause and hold for one count.

3. Then lower in a controlled manner without hyperextending the elbow.

Start position

Muscle groups targeted: latissimus dorsi and rear deltoids

HOW MANY SHOULD I DO?

What is your goal: are you going for size or shape? Do you want bigger muscles or more defined muscles?

1. Size matters: Higher volumes of weight at lower repetitions build bulk. 4-6 reps x 3 sets will increase your muscle size as well as sheer strength. Be careful to maintain proper form for the entire sets; if you cannot, you are lifting too much.

2. Tone terrifically: Lower the amount of weight and perform more repetitions to get the sleek, sculpted look. 3-4 sets of 12-15 reps will nicely tone and strengthen your muscles for muscular endurance and that long look you desire.

Proper form is imperative. Once the muscles fatigue, injury can occur. If you break form simply tone down your ego and stop that set immediately. Your body will thank you.

Second position