I have seen these on Shape models and fitness mags that don't lean heavily on heavy weight training ( unlike Oxygen )They are tiny back muscles in the upper portion, not the lats. I was wondering if there were specific exercises that could bring these out? Could you recommend a rotation using dumbells to achieve them? Thanks!
Cathe, how to get sexy back muscles?
- Thread starter R_A_C_H
- Start date
I'm not Cathe but.......I could give one recommendation for those working out at home. In my experience pull ups are THE BEST exercise for the back. They're great for so many reasons--they target the entire back, you can do them at home, you use your own body weight for the exercise, you can change hand positions to target different areas of your back, you can use an assist w/another person who just has to give you a little push from below.
There are a wide variety of pull up bars available from places like Sports Authority, Bigfitness.com, etc. etc. You can get a pressure bar or you can get one w/brackets so you can remove it when you're finished working out.
You can start out slow--when I first started doing pull ups my goal was always 30 but I began by doing like 6 sets of 5, then 5 sets of 6, etc. etc. until I worked my way up to 3 sets of ten.
JMHO--pull ups are one of the most effective back exercises.
There are a wide variety of pull up bars available from places like Sports Authority, Bigfitness.com, etc. etc. You can get a pressure bar or you can get one w/brackets so you can remove it when you're finished working out.
You can start out slow--when I first started doing pull ups my goal was always 30 but I began by doing like 6 sets of 5, then 5 sets of 6, etc. etc. until I worked my way up to 3 sets of ten.
JMHO--pull ups are one of the most effective back exercises.
scm
Cathlete
I think some good back exercises are pullovers and lat rows. Check out the Slow & Heavy workout. Lat rows can be done with dumbbells and where you pull the weight up to your side, or with a barbell pulling up from your knees to your navel. I also like it when Cathe incorporates the lat row with the clean and press!
I agree pull-ups are great for your back, however, for me, they are very difficult to do.
Susan C.M.
I agree pull-ups are great for your back, however, for me, they are very difficult to do.
Susan C.M.
Fitnessfreak366
Cathlete
Wow Maximus, this is awesome. I've always wanted to be able to do pull ups but I'm afraid to even try them for fear of hurting myself. I feel I have a very strong upper body, but I'm not so sure I could pull myself up for even one pull-up.
So you don't think this exercise would create "bulk"? Do you pull yourself up with your head in front of the bar or behind or both? I think the front would work chest and biceps. I may just go get myself a pull up bar at Dick's, I'm planning on going there tomorrow.
Debbie in OH
So you don't think this exercise would create "bulk"? Do you pull yourself up with your head in front of the bar or behind or both? I think the front would work chest and biceps. I may just go get myself a pull up bar at Dick's, I'm planning on going there tomorrow.
Debbie in OH
kathryn
Cathlete
Be sure to include upper back flyes and rear shoulder flyes in your back/shoulder routines. These work the upper back, and really help with posture as well (too many daily activities, as well as workouts, focus on chest and anterior delts, which can lead to an imbalance in upper body muscles, as well as a slouching posture).
Thanks Kathryn--I was thinking about this thread last night & realized I'd forgotten to add that working the traps will also help get those smaller muscles in the upper back. Some shrugs & upright rows would be good too.
Debbie--yes, I suppose pull ups will add some bulk. I'm definitely broad in the back & shoulders. However, I also do a variety of pull downs & rows at the gym which I think might be adding more to my lats than the pull ups. But the great thing about pull ups is you can change the position of your hands to target certain areas of the back. I use a wide grip (head in front of the bar) to target more of the inner back (BTW this is true of all exercises, the wide grip works inner, close grip works outer). And yes it does work the biceps (not the chest so much). In fact I usually do pull ups immediately after my bicep workout to get more of a pump in the arms.
Give them a try--they're not as hard as they seem & I don't think you'll hurt yourself as long as you're properly warmed up. You do have to work up to them--even if you start with, say, 4 sets of 3. Also bearing in mind what you're lifting is your body weight--I know after I drop a few lbs. they're a little easier. And like I said, it really helps to use a spotter--get one of your kids or your hubby to stand behind you & give you an assist either at the feet or the knees.
Debbie--yes, I suppose pull ups will add some bulk. I'm definitely broad in the back & shoulders. However, I also do a variety of pull downs & rows at the gym which I think might be adding more to my lats than the pull ups. But the great thing about pull ups is you can change the position of your hands to target certain areas of the back. I use a wide grip (head in front of the bar) to target more of the inner back (BTW this is true of all exercises, the wide grip works inner, close grip works outer). And yes it does work the biceps (not the chest so much). In fact I usually do pull ups immediately after my bicep workout to get more of a pump in the arms.
Give them a try--they're not as hard as they seem & I don't think you'll hurt yourself as long as you're properly warmed up. You do have to work up to them--even if you start with, say, 4 sets of 3. Also bearing in mind what you're lifting is your body weight--I know after I drop a few lbs. they're a little easier. And like I said, it really helps to use a spotter--get one of your kids or your hubby to stand behind you & give you an assist either at the feet or the knees.