trying to build a great back is freaking hard. Not so long ago, I struggled to gain the size, thickness, and width I really wanted. I tried a lot of exercises and sessions to really work on the back muscles. However, I didn’t get the results I wanted. But something was missing. It wasn’t enough and I didn’t know why.
I have finally put together 6 exercises that are great into a perfect sequence workout. Check them out:
1. Scissor Skier
Image Credits: Scissor Skier
Stand tall with your feet together, arms by your sides and your palms facing your hips.
Jump up, bring your right leg forward, your left leg back, and reach your left arm up and your right arm back.
Jump again and switch your legs and arms.
Continue switching until a set of 15 reps is complete.
2. Bent-Over Lateral Raises
Image Credits: Bent-Over Lateral Raises
Hold a dumbbell in each hand and stand with your feet hips-width distance apart.
Keep a slight bend in your knees.
Fold your torso forward so your back is almost parallel with the floor, and your hands are under your shoulders. Draw your abs in to protect your lower back.
While exhaling, lift your arms out to the side so they are in line with your shoulders.
Keep a slight bend in your elbows.
To get the upper back working, think of sliding your shoulder blades together.
As you inhale, slowly lower the dumbbells back to the starting position.
Complete three sets of 10 to 12 reps.
3. Bow and Arrow Squat Pull
Image Credits: Bow and Arrow Squat Pull
Grab a set of dumbbells, squat and bend your torso until your chest is nearly parallel to the floor.
Twist your torso to the right, bring the left dumbbell between both feet and pull the right dumbbell close to your right shoulder.
Switch sides and repeat.
4. Half Squat Jab Cross
Image Credits: Half Squat Jab Cross
Stand with right foot forward, elbows bent in front of ribs, and hands in fists.
Throw a jab punch by extending right arm out, turning palm toward the floor, then immediately drawing elbow back into guard.
Throw a cross punch by extending left arm forward, turning palm toward the floor, rotating left hip into a punch, and lifting left heel off the floor.
Return to starting position.
5. Pike Push Up
Image Credits: Pike Push Up
Place your feet up on a box or bench or keep them on the ground.
Push your butt up in the air and walk your hands back.
As you press your butt up toward the ceiling, create a nice straight line with your arms and spine.
From this piked position, bend your arms and drop your head straight down toward the ground between your hands.
Repeat, dropping your head straight down between your hands.
6. Basketball Shots
Image Credits: Basketball Shots
Start on the balls of your feet with staggered legs, either holding a ball or pretending to. Explosively jump up with the balls of your feet and perform an air jump shot. Land lightly and continue doing air or real basketball shots!