Ladies 1st! Back edition

Ladies 1st! Back edition

If You enjoyed my Leg edition get out your pen and paper and take a look at what I have instore for you this time. I think all women want to look good in a top or a evening gown when your out for a night on the town. I don't even have to tell you how important it is to have a toned and sexy back. Read on and find out how to bring Sexy Back....YEAH!!


DUMBBELL REAR-DELTOID RAISE

Target Muscles: posterior deltoid
Synergist Muscles: teres minor, infraspinatus, lateral deltoid

Set Up: Sit on a stability ball and lean forward. Hold a dumbbell in each hand at arm’s length.

Action: Slowly raise the dumbbells out to the sides and up to shoulder height while bringing your shoulder blades together. Slowly lower the dumbbells and return them to the start position. Keep your upper body stationary throughout the movement.

Do 2 to 3 sets, 10 to 12 reps.

BARBELL SHURG

Target Muscles: upper trapezius
Synergist Muscles: middle traps, levator scapulae

Set Up: Stand with your feet shoulder-width apart. Hold a barbell or EZ bar with an overhand, shoulder-width grip.

Action: Slowly shrug your shoulders straight up by contracting your upper trapezius muscle. Slowly return the bar to the start position.

Do 2 to 3 sets, 10 reps.
Look fab from the back!


STIFF-LEG DEADLIFT

Target Muscles: hamstrings
Synergist Muscles: gluteus maximus, erector spinae, adductor magnus

Set Up: Stand with your feet shoulder-width apart and hold a barbell or EZ bar at arm’s length. Stand with a slight bend in your knees.

Action: Begin the movement by pushing your hips back and slide the barbell along the front of your thighs as you lower it to shin level. Keep your back flat, and don’t let it round at any point. You should feel a stretch in your hamstrings as you descend. Keep your shoulder blades back and chest out. Lower until your chest is almost parallel to the floor or just before the point at which your back starts to round. Keep your abs contracted. Contract your glutes and push your hips forward to return to the start position.

Do 2 to 3 sets, 10 to 12 reps.

With the summer months approching I know you ladies are going to want to have your arms and back out for the world to see so why not add these three moves to your workout to have the best back possible.