A strong, toned and sexy back is something to be admired. But what do you have to do to achieve it? Spend months training with a UFC fighter? Not exactly. The number one move you ought to do is the row, even trainers agree. SELF surveyed their favourite ones on what their go-to moves are for achieving jaw dropping back muscles, and the majority of them agreed that this is the move to do. Why so?
The trainers credit the safety the move provides for your shoulders and its ability to engage your rhomboids, deltoids and traps.
Want some options? Fitness gurus bring you their favourites, so you'll be able to get the back you desire without feeling stifled.
Lying Supported Elbows-Out Dumbbell Row
The trainer: Craig Ballantyne, who is a certified trainer and the author of Turbulence Training
Why to give it a try: "You don't need to use a lot of weight in order for this to be an effective move," explains Ballantyne.
Directions: Lay chest down on a bench that is at a low incline and allow the dumbbells to rest at arm's length from your shoulders. Make sure to keep your elbows pointing out, and that when you row, the dumbbells come to the sides of your chest. When they do, pause and then lower.
Suspended Row
The trainer: Strength and conditioning coach Mike Boyle, who is the owner of Mike Boyle Strength and Conditioning in Woburn, Massachusetts
Why to give it a try: Boyle says that this engages all of the same muscles that a classic dumbbell row does, and it's very safe for your shoulders.
Directions: With the TRX handles in both hands, make sure your feet are shoulder-width apart, your arms straight in front of you, and that you're standing facing the anchor point. Lean back until you reach resistance. Make sure you keep your shoulders pulled down and back and that when you bend your elbows, your chest comes to the handles. Then, pause and return to start, ensuring you do so slowly and controlled.
Dumbbell Row
The trainer: John Romaniello, who is the owner of RomanFitnessSystems.com
Why to give it a try: Romaniello says that it gets all of your upper back muscles, as well as the backs of the shoulders.
Directions: Bending at your hips and knees, lower your torso till it's parallel with the floor. The dumbbells should be hanging at arm's length from your shoulders, and your palms should be facing behind you. Make sure you bend your elbows and pull the dumbbells to the sides of your torso, then pause and lower slowly.
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Renegade Row
The trainer: Celeb personal trainer Ashley Borden, who is the author of
Your Perfect Fit
Why to give it a try: Borden says that this move is a great back strengthener and also does a great job of working your core.
Directions: For this move, grab a pair of dumbbells and get into the pushup position. Your hands should be on the weights and your arms extended, with your feet a bit wider than hip-width apart. First, bend your right arm and raise the dumbbell to your chest, making sure the other dumbbell is pressing into the floor to create balance. Lower to the floor and repeat on the other side.
Are you a fan of the row? For workouts that incorporate these moves, as well as moves that tone your other parts,
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Source:
Women's Health
