In my quest to lose weight and feel great, I was always looking for some new and exciting exercise to do that would give me results quickly.
But so often, the best thing to do is stick to the basics.
And this back exercise is one of the basics that will really help strengthen and tone your back.
It’s called a barbell row.
It will help strengthen your both your upper and lower back. The pulling motion will also improve your grip strength and arm strength.
This exercise really helps tighten up the area around your bra straps (where many people have a bulge of fat coming out from under the straps).
So let’s get started!
The first thing that you need to remember is to start out with VERY light weight when doing this exercise. The most important thing here is to get used to the movement and make sure that you’re doing it correctly before you increase the weight.
To start, get a barbell that you can lift easily and place it on the floor in front of you.
Then with your feet slightly more than shoulder width apart, bend down and grab the bar with both your palms facing back towards your body. Your hands should be slightly wider than shoulder width apart, so that you won’t bump against your body during the lift.
Now, keep your knees bent and your back straight – do not arch your back forward towards the ground. If you look up at the ceiling, this can help you keep the proper form.
Your upper body should be be at a position between 70 to 90 degrees to the floor. Just make sure you aren’t standing straight up, or that you are bent all the way to the ground.
Now pull the bar up to a position between your lower chest and your belly button.
I like to think of trying to pull the bar using my elbows, as this works my back a little better.
Once the bar touches your body, reverse the movement and extend your arms until you are back in the bottom position of the lift where you are holding the bar above the ground.
Do this exercise for 10 repetitions and 3 sets.
Remember, start out with very light weight and then gradually increase it.
You’ll be amazed at the progress that you make with a bit of practice.