Squeeze your lats and slowly return to the stretched position.Īlright, now we are going to change our grip to a close/narrow grip.Ĭhanging your grip to narrow will still hit your lats and targets the upper-middle part of your back. Do not pull with your biceps – pull with your lats! Think of pulling your chest to your bar and leading with your elbows. Keep your chest up as you slowly pull down and almost puff out your chest as you pull the bar down. Sit at the lat pulldown machine with your knees firmly under the pad and your hips pushed against the pad. When done with proper form (shown in the video above), using a wide grip really targets the outer lats. Cables are great for this movement because you can keep constant tension on the muscle. We are now attacking the lats from a different angle. Keep your spine neutral and back flat, and your head down! Pause for a big squeeze and then return to the starting position.ĭo not swing or use the body for any momentum. Focus on driving your elbows back and keeping them as close to your sides as possible. Drop your shoulders down and bring the weight in toward your belly button. Slightly bend your knees and then hip hinge back. Your hands will be just outside your thighs. Pick whatever grip is most comfortable for you. You can do these with a barbell, pre-loaded barbell, DBs, or even a cable machine! But you will also recruit your core and, to an extent, even your biceps and shoulders. The bent over row is an all-over back strengthener, especially for your lats, which is an area females really want to focus on to help create the illusion of a smaller waist and target the “bra bulge” area. This means it recruits more than one muscle. The bent over row is one of our favorite back exercises because it is a compound movement. Aim to do at least 2-3 sets of 10-15 reps of each exercise! Reps and sets will vary based on your fitness level. But there are always ways to modify these exact same movements with bands, db’s, or even weighted items you have around the house. In the video above, we are demonstrating these movements in a gym with equipment. ONE EXERCISE FOR SMALLER WAIST HOW TOIf you need to see any of these exercises in action, click the video box at the top of the page, and Vince will walk you through exactly how to perform each one with perfect form! We say these are “the best” because they hit all of the key areas of the back females need to focus on. In this article, we will tell you three key back exercises that every woman should be doing. Not only will the right movements help with that bra bulge area most ladies hate, but having lean muscle in your back will also help create illusions such as a smaller waist, which will give you more of that sought after hourglass shape. It is often under trained in females because most people don’t realize how much of a role your back can play in your physique’s overall shape.īuilding and toning your back can totally change the way your body looks. Understandably, since those are the parts of the body that you see the most and are often considered “trouble” spots.īut just because you can’t see a muscle group doesn’t mean it’s not important in achieving your physique goals! In training hundreds-of-thousands of clients, we have found that females tend to request workouts that mainly focus on arms, abs, and lower body.
0 Comments
Leave a Reply. |
Details
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |