Styles change! Once upon a time, any type of back development or ‘V’ shape in the back on a woman was frowned upon. Not today! Today a gentle V-shape on a woman is viewed as extremely attractive, especially in low-back clothing and bikinis.
You can train your back once or twice a week, depending on your recovery time, hitting all three areas of your back – middle-upper, lower and lats – to prevent any weaknesses.
SETS & REPS:
If you’re a beginner, try performing only one set of 12 reps; intermediate (4-5 weeks of regular training) can do two sets of 12, and advanced will benefit from 3-4 sets of each exercise.
Single-arm dumbbell row
TARGET MUSCLES: Middle back
Find a flat bench with a dumbbell on either side. Place your right knee on the bench and your right arm directly under your shoulder for stability. Your torso should be parallel with the floor. Hold the dumbbell in your left hand with your palm facing toward your body.
Keep your lower back straight as you pull your elbow toward the ceiling, raising the dumbbell up to your torso. Keep your upper arm close and your torso still; only your arms should move, so be careful not to use momentum to pull the dumbbell up. Focus on the back muscles you are working to ensure they are doing the work and not your arm. Squeeze your muscles at the top before lowering the dumbbell back to the start position. Repeat all reps and swap arms.
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