Sculpt a Sexy Back: 6 Exercises For Perfect Back

3 min


When working out, we often focus on toning the most noticeable areas such as our butt, stomach, and legs. However, coaches know that strengthening the back muscles is key to preventing pain, injury, and poor posture.

This article shares six classic exercises that target upper body muscles, helping you get rid of fat and sculpt a strong, sexy back and shoulders.

Perform one set of each exercise back to back, rest for 1-2 minutes, and repeat the circuit 2 more times (for a total of 3). You’ll need dumbbells, a resistance band, and a pull-up bar or Life Fitness machine.

T Raises

To perform this exercise, grab a pair of 2- to 3-pound dumbbells and stand with your feet hip-width apart. Take a slight bend in your knees as you shift your hips back, then lower your torso until it’s parallel to the floor.

Bring the weights together and turn your palms to face forward. Keeping your arms straight, lift the weights up to shoulder height, then lower them back down. Make sure to engage your core and glutes throughout the exercise and aim to complete 15 reps.


Single-Arm Dumbbell Rows

To perform this exercise, grab a 15- to 25-pound dumbbell in one hand and stand with your feet hip-width apart. Bend your knees and shift your hips back, lowering your torso until it’s nearly parallel with the ground.

Place your right hand on a wall in front of you for balance. Draw the weight up towards your chest by bending your left elbow straight up towards the ceiling. Keep your shoulder blades down and together and engage your core throughout the exercise. Aim to complete 10 reps on each side.


Delt Raise

To perform this exercise, grab a pair of 5- to 10-pound dumbbells and stand with your feet hip-width apart, knees slightly bent. Shift your hips back as you lower your torso until it’s nearly parallel with the ground.

Turn your palms to face each other, bend your elbows, and lift the weights up to shoulder height. Focus on using your back muscles, not your arms, to raise the weights, then gently lower them back down.

Keep your core and glutes engaged throughout the entire movement and aim to complete 10 reps.


Assisted Pull-Ups

To perform this exercise, loop a band on top of a pull-up bar or the Life Fitness Machine at your gym. Hold onto the bar with your hands slightly wider than shoulder-width apart, palms facing each other. Place one foot (or knee if you prefer) inside the band.

Hang at arm’s length, known as a dead hand, and return to this position each time you lower back down. Pull your body up in one straight line, bringing your head just above your hands, and squeeze your shoulder blades together.

Pull your upper arms down forcefully and slowly lower your body all the way back down to dead hang. Repeat the motion without swinging and aim to complete 8 to 10 reps.


Plank with Lateral Arm Raise

To complete this exercise, come into a straight-arm plank with hands below, in line with shoulders and feet slightly wider than hip-width apart. Keep your hips as still as possible, then lift one arm up to shoulder height.

Return to the center, lift the other arm to shoulder height, and draw your belly button up and in to keep your body centered. Repeat this motion on each side for a total of 10 reps per side.


Pushup Holds

To complete this exercise, perform 5 repetitions in a push-up position with hands slightly wider than shoulder-width and feet hip-width apart. Your body should form a straight line from heels to head.

Begin by bending your elbows and lowering your body until you are hovering a few inches above the ground. Hold this position for 1 deep breath, then press halfway up and hold for another deep breath.

Lower yourself back down to your lowest point and hold for 1 deep breath, then return to your halfway point for one more hold.


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