7 Moves To Sculpt a Beautiful Back

In today’s article, we present to you the best exercises to sculpt and tone your back. When performed together they are amazing workout program that will provide you results in a very short time.

Upright Rows

Put the bar down in front of your legs, and then in slow motion raise your elbows to shoulder height and make sure you keep the hands close to the body. The arms need to go straight from the starting position to the shoulders.


To start the exercise you need to loop a band on top of a pull-up bar or the Life Fitness Machine at your gym and then to hold onto the bar with hands slightly wider than shoulder width, palms facing each other and then you need to place one foot (or knee if you prefer) inside the band.

Next hang at arm’s length and then you should return to this position and you need to know as a dead hand and each time you lower back down.

Then you need to pull body up in one straight line, bringing head just above hands and then to squeeze shoulder blades together.

Next, you need to pull upper arms down forcefully and slowly lower body all the way back down to dead hang and then repeat motion without swinging.

Renegade Row

This exercise starts in a high-plank position, holding a set of 10- to 15-pound weights in your hands and your hips need to be lifted and your body in one straight line.

You need to place your hands a bit closer together, than a regular plank because this will help you to keep you stable.

Then row your right arm up, keeping it close to your body and your elbow need to go past your back as you row towards your chest.

Next, you need to bring your right arm back to the starting position. And then repeat with your left arm.

A few form notes: You need to make sure you don’t rotate your body or shrug your shoulders as you row. Also, you need to do your best to keep your hips stable. Then make sure you’re using your back to power the movement and not just your arm.

Lateral Pull-Down

Get on a lateral pull-down machine or take an overhead bar, put your hands in a wide grip and pull down towards your chest, and try to squeeze the shoulder blades together.

You will need to keep it for a second before you put it back up.

Make sure you use your back to pull not your biceps.

Rear Delt Raise

First, you need to bend your waist while your feet shoulder-width apart and then you need to hold your weights in front of you with straight arms.

Next, you need to lift your weights while keeping your arms straight until your arms are parallel to the floor.

Then you need to hold, and then return to the starting position.

Front Raise

Grab a 6- to 15-pound weighted bar (or dumbbells of equivalent weight) with an overhand grip, hands shoulder-width apart.

Stand with your feet shoulder-width apart. Exhale as you bend your elbows out to the sides to lift the weighted bar to shoulder-height.

Next, inhale as you slowly lower the bar back to starting position to complete one rep.


Start on your hands and knees with your hands underneath your shoulders.

Then come onto the balls of your feet and the heels of your hands, and then walk the feet back until you are in the plank position.

Bend your elbows, lowering your body down. Then slowly push yourself back up to the starting position.

Source: Team Fitness Training

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