Most gym sessions are spent tightening and toning the areas we consider the most noticeable—butt,
stomach, legs. But here’s a secret all top trainers know: Strong back muscles are not only key for an overall
look, but they’re your best defense against pain, injury, and poor posture for years to come.

1. T Raises

Grab a pair of 2- to 3-pound dumbbells and stand with feet hip-width apart.
Take a slight bend in knees as you shift hips back and lower torso until it’s parallel to the oor.
Bring weights together and turn palms to face forward.
Keeping arms straight, lift weights up to shoulder height then lower back down.
Make sure to keep core and glutes engaged the entire time.
Do 15 reps.

2. One-Arm Dumbbell Row

Start off kneeling over the side of a bench by placing the knee and hand of the supporting arm on the
bench and then position the opposite foot on the oor.
Grab a dumbbell from the oor
opposite of the side supporting the body and pull the dumbbell up
slowly to your chest, feeling a stretch in your back until it almost makes contact with your chest.
Hold this position for a count, then return slowly back to the starting position.
Repeat 12 times.

3. Dumbbell Bent Over Delt Raise

Start off standing in front of an incline bench holding
a pair of dumbbells in each hand, bending slightly at
your knees and keeping your abs tight.
Bend over slowly until your forehead touches the top
of the bench, keeping your arms handing at your
sides and palms facing each other.
Slowly raise your arms out to their sides, squeezing
your deltoids on the ascent.
Once your arms are parallel with the oor,
hold for a
count while squeezing your muscles then return back
to the starting position.
Repeat 12 times.

4. Machine Assisted Pull-Ups

Start off setting up the weight that will allow your body to lower towards the oor
and that you would
like to perform for this exercise, making sure that the knee rests are in position for your body to rest
Climb onto the machine and place your knees upon the rest, then once in position grab the pull-up
handles above you and lift yourself up towards the ceiling.
Squeeze your lat and back muscles as your body comes up towards the ceiling until your shoulders
are at hand level and hold for a count.
Return back to the starting position.
Do 12 reps.

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Written by jale