Having a defined back goes beyond an aesthetic objective.
Think about it with us: your shoulders and back are the support base for your posture. In other words, these are muscles necessary to supporting the arms and head. The back muscles are also vital for supporting the spine, both as a protective element and as a means of locomotion.
“A weak back is synonymous with alertness”, explains the personal trainer Giulliano Esperança“of serious biomechanical problems, pain and increased chance of injury.”
Therefore, below we have put together a guide with some essential exercises to strengthen and define your back.
1
Bent over row
Standing, leave your feet slightly open and parallel. Bend your hips until you form a 45° angle, but keep your spine straight and your elbows slightly bent. Hold a dumbbell in each hand in front of your body, and during the movement, lift them to shoulder height.
2
Single-leg bench row
On a bench, support one side of your body (hands and knees). The other foot should be placed on the floor and the other arm stretched out beside the body, with the hand holding a dumbbell.
Remember to contract your abdomen and keep your spine straight. For the movement, bend your arm and bring it to the body line. Return slowly.
3
Crucifix on the bench
Lie on a bench face up. Hold a dumbbell in each hand and lift the weights above your chest, with your arms almost completely extended. Slowly open your arms and lower the accessories to the shoulder line. Do not take your head off the bench during the movement.
4
Arm flexion
Start in a high plank position. Your hands should be flat on the floor and open shoulder-width apart (or slightly wider). Remember to contract your abdomen and maintain a straight line with your body. Bend your elbows and lower your chest until it almost touches the floor. Return.
5
Superman
Lie with your belly on the floor, arms extended above your head and legs straight. Keep your palms facing down.
Squeeze your glutes and lower back to raise your upper body and extend your legs, lifting them off the floor. Hold the top position for two seconds and then return to the starting position.
6
Dog/Bird Pose
Stay on the floor on all fours. Align your knees under your hips and place your hands under your shoulders.
Then, contract your abdomen and raise one of your arms and the opposite leg at the same time. Keep your neck in line with your body and your gaze facing the floor. Go back and change limbs.
7
Plank
Lie on your stomach, with your elbows directly under your shoulders, your legs fully extended, and your feet flat on the floor. Raise your torso until it forms a straight line from your head to your ankles. Contract your abs and glutes and hold this position for the desired time.
