Training Tips for a Beautiful Back

A woman’s back can be particularly beautiful, especially as it relates to having both width (think: latissimus dorsi)  and thickness (think: erector spinae).  Training for these back muscles is essential.  I tend to train trapezius pretty regularly, too, e.g., shrugging exercises.  The idea here is you must train all parts of the back and hit it from different angles and with different exercises, with a focus on core lifts, such as deadlifts, bent over rows, etc.  Particular focus should be placed on free weight exercises versus machines.  Machines should be considered complementary and should not form the core of your workouts (if you want to develop a superior back). 

 http://www.fitstep.com/Advanced/Anatomy/Back.htm

I wanted to share my routine from the other night – a heavy training session for back focused on developing both strength and size (building strength typically involves performing fewer reps, say 1-5, while building size typically involves a greater number, say 8-12). 

I also tend to split up “upper back” from “lower back”, so I perform bent over rows, cable rows, etc. on one night and on a separate night perform more low back/ hip extension-type activities, such as the deadlift, good mornings, pull throughs, etc.

• One Arm Dumbbell Rows – done heavy for 8 sets of 3 each.  While only 3 reps/set, these should be very taxing to complete.  On my every set, I went heavy enough such that my training partner had to spot my final rep.   I used 80 pound dumbbells.  I focused on pulling as much as possible with my back versus my bicep.  I do this by visualizing my shoulder blade drawing back in towards my spinal column and not heaving the weight up with my arm.  I timed these – only 1 minute break total in between sets.   
• Heavy barbell shrugs - 4 sets of 6 each.  I used over 300 pounds (including bar).  Use wrist straps if needed; pause momentarily at the top of the movement.  
• Pull-ups - 4 sets of 12 each.  Do as many as you can on your own and enlist the help of a partner to get the full 12.  Pause briefly at the top and come down under control. 
• Bicep curls – 3 sets of 12.  Done at the cable machine with a straight bar.  The biceps do need some solo work.  I do these on a separate night, too.

If you do these exercises right and keep the rest periods to a minimum, you will be spent at the end of this workout.  Do these types of simple, basic exercises consistently and regularly and you will see positive changes in your back – enjoy!