6-Back - Diamond Dog: Start in Downward-Facing Dog position with hands and feet shoulder-width apart, hips up, and head aligned between arms. Bend elbows and lower head toward the floor between your hands so that your shoulder blades come together (your body will shift forward slightly). Without pausing, slowly straighten arms and repeat. Repeat 6-10 Reps. What It Does: Stretches hamstrings and strengthens arms, shoulders, abdominals, and upper back
9-Back - T-V Squat: Stand with feet shoulder-width apart and hold a dumbbell in each hand at your sides, palms facing thighs. Lower into a squat as you lift arms out to the sides in a “T” position, palms facing forward, and bring shoulder blades together. Straighten legs and lower arms to return to starting position, then lower into the squat again and raise arms overhead in a “V,” palms facing each other so they’re slightly wider than shoulders (don't hunch). Repeat 6-10 Reps.
1500 Rep Resistance Workout 35 V Sit Shoulder Press 30 One Leg Bicep Curls – Right leg 30 One Leg Bicep Curls – Left Leg 25 Glute Kickbacks – Right Leg 25 Glute Kickbacks – Left Leg 35 Deadlifts 30 Bent Over Rows 40 Resisted Squats
Inverted Row: Never fear dreaded back fat again! This exercise targets your middle and lowers traps, your rhomboid major, and your rhomboid minor. In other words, it hits all the muscles that make for a sexy back. (Middle Back Pain)