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Eliminating your problem areas one by one.
“I don’t wear tank tops because of it.” “I can’t stand the way it looks in a swimsuit.” “I just wish my back was more toned.” If you have ever had any of these thoughts, today’s workout is just for you! Introducing the newest addition to our “Problem Areas” series, today is all about back flab. You know – that little bit of extra on your back around your shoulder blades that “spills out” every now and then and that nobody likes to see. Today I am sharing 5 of my favorite back exercises that require little or no equipment in one killer workout designed to sculpt, shape, tone, and tighten your back! Check it out – bye-bye forever back flab!
While this is an amazing at-home workout to sculpt your back, you have to combine it with a proper diet and cardio in order to lose unwanted weight. Luckily T&T has you covered! Click here for some of my favorite healthy recipes and here for some amazing cardio workouts
Most of these exercises can be performed with simple resistance including dumbbells or resistance bands. You can also use lots of things for resistance – soup cans, any books, etc. Get creative and see how far you can take it!
The Workout
Standing Dumbbell Row
Stand holding two dumbbells with your knees bent and your back at a 45 degree angle. Keep your core tight and pull the dumbbells up into your chest, squeezing your shoulder blades together. Slowly return to starting position.
10 reps
Dumbbell Pullovers
Lie on your back with your arms overhead, dumbbells in hand. Pull the dumbbells up towards the ceiling until they’re directly over your chest. Slowly return to starting position.
10 reps
Reverse Flies
Sit on the edge of a chair, bent over at your back, with dumbbells in hand. Keeping a slight bend in your elbows, use your back/shoulders to pull the weights up towards the ceiling. Squeeze your shoulder blades together at the top of the rep. Slowly return to starting position. Can also be performed standing upright with resistance band anchored out in front of you.
10 reps
Plank with Lateral Arm Raise
Get into plank position on your hands and toes. Hold this position nice and solid as you lift your arm straight out to the side (you’re now planking on your toes and one arm). Slowly return to starting position and repeat on opposite arm.
10 reps each side
I’s, Y’s, and T’s
Lie on your stomach with your arms stretched straight out over your head (this is the “I” position). Squeeze your shoulder blades together and lift both arms 6-10 inches off the floor, hold 3 seconds, and then slowly return them. Perform 10 reps. Now move your arms straight to a 45 degree angle over your head (the “Y” position). Squeeze your shoulder blades together and lift both arms 6-10 inches off the floor, hold 3 seconds, and then slowly return them. Perform 10 reps. Now move your arms straight out to your sides (the “T” position). Squeeze your shoulder blades together and lift both arms 6-10 inches off the floor, hold 3 seconds, and then slowly return them. Perform 10 reps.
Repeat 3 times for an amazing at-home back workout!
Looking for more workouts in our “Problem Areas” series? (Including but not limited to: muffin top, thunder thighs, jiggly arms, and belly fat). Check them out here:
Questions or comments? Leave a comment below or you can always email me at ToneandTightenFitness@gmail.com
Make it happen,
Jared
This post may contain affiliate links. Read my disclosure policy here.
By Jared Beckstrand
great stuff
Thanks Jason!
Jared