BODY
SHAPE I GOT YOUR BACK WRITER: TRACY DRAPER // PHOTOGRAPHER: FRED LOPEZ // ILLUSTRATOR: ANTHONY CASTO
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aving toned back muscles not only helps you look great but has functional benefits as well: good posture that enables you to breathe better, the ability to lift objects in your activities of daily living, and more core stabilization that improves balance. Here are some classic exercises which can be done at any fitness center that, when done properly, will give you a nice, strong — and sexy — back.
CHIN UPS The two varieties of chin-up demos are Wide Grip Dead Hang and Assisted. Chin-ups are excellent exercises to target the entire back, shoulders, and even abs. If you are on a limited time frame for working out, this is the magical exercise to get the most bang for your buck! The Dead Hang chin-ups involve the most strength and target the largest muscles of the back (latissimus dorsi) when done with a wide grip. 1. To begin, grasp the overhead stationary bar with palms facing away from you. 2. Inhale and then begin pulling your body upward toward the bar as you exhale. Do not hold your breath as this causes a spike in blood pressure. The goal is to get your chin over the bar. 3. Lower yourself slowly, inhale, and repeat. 4. Once form breaks, take a break.
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Muscle groups targeted: latissimus dorsi, posterior deltoid, bicepts and trapezius.
TRAINER’S TIPS Be sure to protect your shoulder girdle when in a hanging position. Keep some tension in it by not allowing your body to extend fully at the bottom of your start position. Elbows should keep a very slight flex to them so they are not completely straight. (Doing so could cause hyperextension or other injury.)