A Workout to Build a Sculpted Back

Working out your back helps to improve your posture and gives you a nicely sculpted look, particularly when you are wearing a bathing suit or a dress with an open back. As well, your back is a large muscle group and you will burn more calories at rest and after your workout as a result. By working larger muscle groups, you'll also see positive changes more quickly.

Try this workout at the gym to build a beautiful back:

PULL-UPS: Take a wide grip on the bar, maybe six to eight inches wider than your shoulders on each side. Bend your knees. You may even want to cross your ankles underneath you. Arch your back slightly and pull your torso up toward the bar. When your chin reaches the bar, squeeze your lat muscles for a moment, before allowing yourself back down to the starting position. Try to maintain a steady, flowing motion, avoiding all rocking movements. Begin with 1 set of 10 and work your way up until you can do 3 full sets.

FRONT PULL-DOWNS: Grasp the handle bar firmly with a wide grip. Slowly bring the weight down toward your torso, pushing your chest a little forward while slightly arching your back. The key here is to pull the weight downward with your elbows, not your biceps. Bringing the handle down to your chin, tightly squeeze for a two-count before slowly releasing. Remaining seated through the repetition, allow the weight to pull your arms upward and finish off with a lengthy stretch. Repeat this motion for 10-12 reps working your way up to 3 sets.

BENT-OVER ROWS: Bend at the waist so your upper torso is parallel with the floor, forming a 90-degree angle with your legs. While facing forward, take the barbell at a wide grip (a little wider than shoulder width). Hold the weight so it is roughly six inches off the floor. Then, slowly pull the barbell in toward your chest, squeezing the back muscles upon slight contact. Hold for a moment, then slowly release the weight back to the starting position, about six inches off the floor. Try not to move your torso during the movement, while you concentrate on working the lat muscles. Do 10 repetitions, working up to a total of three sets.

Make sure all the motions are smooth and continuous and that your back muscles (rather than your biceps) are doing the work.

Keep up the strength-training sessions at least 2-3 times a week and let me know how soon you see the changes in your physique and feeling of well being. For myself, I'm keeping up with my workouts, although I am working more than I would like. The kids are also keeping me busy as usual.

'Healthy. Fit. Living Fully.' is my wish for you.

Have a great weekend. I'll talk to you all on Monday.

Sandy Huard, President, Women's Health Supply International