The back may be neglected because these muscles are not readily seen in the mirror; it's easy to forget what you don't see. However, women tend to be bothered by the fat that hangs over or under the bra. A well-sculpted and strong back improves posture, decreases risks of injury, and, with toned shoulders, can create the appearance of a small waist. Eat a healthy diet, add, increase or mix-up your cardiovascular workout, and use these exercises to target back fat.
Front Lat Pulldown
This exercise is performed using a lat pull-down machine with a straight bar. Start by grabbing the bar with your hands shoulder-width apart, palms facing away from you. Sit down and secure your knees under the restraint pad with your feet flat on the floor. Fully extend your arms so that you feel a complete stretch in your lats. Keep your back straight. Tighten your core and slowly pull the bar to your collarbone, pressing your elbows to the ground. Squeeze your shoulder blades together and then slowly reverse your direction and return to your starting point. Repeat until you have achieved your rep goal.
Seated Row
A low pulley with a V-bar attachment is used to work a large group of back muscles in this exercise. Grab the V-bar attachment and making sure your palms face toward each other. Sit down in front of the pulley and press your feet against the footplate. Keep your knees slightly bent and toes pointed straight up. Straighten your back and fully extend your arms so that you feel a stretch in your lats. Pull the V-bar to your lower abs and keep your elbows close to your body. Once the V-bar touches your body, squeeze your shoulder blades together. Reverse your direction and return to the starting position. Repeat until you have achieved your rep goal. A variation of this exercise is the one-arm seated row. Be sure to lower your weight, use only one arm and follow the same directions listed for the seated row.
Straight-Arm Pulldown
The straight-arm pull-down works the back, shoulders and triceps. It is similar to the dumbbell pullover and provides continuous tension during the move. This exercise is performed on a high pulley with a straight bar attachment. Start by grabbing the bar and step back approximately two feet from the pulley. Bring the bar to eye level and keep your elbows slightly bent and your body slightly tilted. Pull the bar toward the body until it touches your upper thighs. Contract your back muscles and reverse the direction until you return to your start point. Control the weight and evenly pull down and return to your start point at the same pace. Repeat until you have achieved your rep goal.
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