How to Master the Sexy Back Workout

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Although it’s getting cooler outside, we think now’s a better time than ever to show off that unexpected hint of skin. To get a more toned back in no time flat, try Fabletics Master, Whitney Findorff’s fool-proof back workout that can be done absolutely anywhere, no gym necessary. Just grab a couple of weights, a few resistance bands and you’ll be bringing sexy back in no time.

 

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Exercise: Split Stance Single Arm Low Row (with a medium to heavy weight)
Focus: Upper and Middle Back
Reps: 3 rounds of 10 each, then 8 each, then 6 each
How to do it: Get into a lunge position with your back leg straight and front knee bent at 90 degrees. Rest the same elbow on the same knee. Start with the dumbbell in line with the front foot and pull it back to your ribs, driving your elbow to ceiling.

 

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Exercise: Resistance Band Reverse Press (with light to medium resistance)
Focus: Upper Back and Rear Shoulder
Reps: 3-5 rounds of 20, 16, 12, 8 and 4 reps
How to do it: Set your feet hip-width apart and half squat with your chest hovering over your thighs. Keep your back straight and place the band under your feet. With both palms facing the body, drive your elbows back and squeeze your shoulder blades together.

 

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Exercise: Back Extensions
Focus: Lower Back and Glutes
Reps: 3-5 rounds of 20, 16, 12, 8 and 4 reps
How to do it: Lay face down with your feet hip-width apart and toes glued to the ground. Start with your hands near your temples with elbows open wide, eyes to the ground. Lift your chest while squeezing glutes and shoulder blades.

 

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Exercise: Reverse Hyper Extension
Focus: Lower Back and Glutes
Reps: 3-5 rounds –of 20, 16, 12, 8 and 4 reps
How to do it: Lay face down with your feet hip-width apart, hands on the ground and forehead resting on hands. Lift both legs off the ground while squeezing your glutes. Try to get your quads off the ground!

 

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Exercise: Swimmers
Focus: Upper, Middle, Lower Back and Glutes
Reps: 3-5 rounds of 20, 16, 12, 8 and 4 each
How to do it: Lay face down. Start and finish with your arms extended out in front, legs straight back and toes on the ground. Lift your opposite arm and opposite leg while squeezing your glutes. Repeat on the other side.

 

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Exercise: Reverse Fly
Focus: Upper Back
Reps: 3 rounds of 12, 10 and 8 reps
How to do it: Set your feet hip-width apart and half squat with your chest hovering over your thighs. Keep your back straight. Open both arms out to the side, driving your elbows back and squeeze your shoulder blades together.

 

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Exercise: Resistance Band Pull Down
Focus: Upper Back, Lats, and Rear Shoulder
Reps: 3-5 rounds of 20, 16, 12, 8 and 4 reps
How to do it: Stand with your feet hip-width apart (or can be done on your knees) with your shoulders over your hips. Start and finish by holding the band overhead, shoulder-width apart with no slack. Then, open your arms out to a T, bringing the band to your chest.

 

Whitney Findorff, Fabletics Master

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