Best Exercise For Building A Lil Muscle On My Back?

donicagalek

I've got a little bit of love handle fabulous left on my back that would probably benefit from a bit of muscle. Any ideas on how to build them in that general area?

rileysowner

To build back muscles the upper back at the shoulders upright rows. General back pull-ups, pull-downs, horizontal/reverse rows, bent over rows and more. Lower back romanian dead lifts, good mornings, squats with weights. Squats with weights are a general good full body exercise as with the bar over your shoulders most of your body is being worked, although the main focus is on your legs. None of this will spot reduce, but it will with the proper diet put some good lean muscle on your back. Pick the ones you like, but don't use the whole list, well at least not at once.

donicagalek

To build back muscles the upper back at the shoulders upright rows. General back pull-ups, pull-downs, horizontal/reverse rows, bent over rows and more. Lower back romanian dead lifts, good mornings, squats with weights. Squats with weights are a general good full body exercise as with the bar over your shoulders most of your body is being worked, although the main focus is on your legs. None of this will spot reduce, but it will with the proper diet put some good lean muscle on your back. Pick the ones you like, but don't use the whole list, well at least not at once.

You just gave me a whole BUNCH of stuff I need to look up on YouTube. :-D Thank you!

I know I can't spot reduce I just want to minimize the sag of what's left of the handles. I had two sets a hundred+ pounds ago. Now it's just the top set that's barely left. :-/

donicagalek

*walks slowly back from YouTube with her jaw on the floor*

Man. No wonder my back isn't taut. I don't know that I can do ANY of those things! :-D Yet. ;-D

koosdel

KIS;

Pull-ups, or neutral grip pull-ups.
Military press.
Straight leg deadlifts.

cocodp

I just found this because I was looking for the same thing...

Back Exercises
Opposite arm and leg lifts: Lie flat on the floor, forehead touching straight down or to the side. Slowly lift your right arm and left leg, keeping your pelvis and chest on the floor, but stop if you feel pain. Hold for a few seconds, lower, and repeat with your left arm and right leg. Try for five reps on each side to start, then work up to more reps (in three sets) as you get comfortable with the movements.

Rear Delt Fly: Sit on the edge of a chair, holding 2-3 pound weights in your hands. Bend forward from the hips, tuck your chin into your chest and make your back flat. Starting with your hands at your calves, slowly bring them up alongside your body, bending your elbows until your shoulder blades squeeze together. Pause, then slowly lower your arms. Go for about ten reps to start (working up to three sets), and if you're not feeling the burn by then...try heavier weights.

Back Extension: Lie on the floor with your hands at your sides (palms down), drawing in your abdomen to your spine. Slowly raise your head and chest; continue looking down, but keep the top of your head tensed as if it is reaching forward. Now lift your hands, flipping your palms so that your thumbs are pointed out. Reach behind you. Your goal is to work toward four reps, holding for twenty seconds.

Amandamccl

try these
dual resistance press

prone arm raise

row raise press

dumbbell box

kneeling row

running row

split stance row

wide dumbbell pull


I like changeing it up every week I don't want it to get use to an exercise and I now I'm working different parts of ny back when I do hopes this helps

donicagalek

Thanks so much for this, guys! :-D