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Star of Kiana's Flex Appeal ESPN

Home Workouts: Back

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A strong back is a MUST. After all, we workout, lift luggage, pick up our kids, groceries, toys off the floor. Strength training exercises for the back will help prevent injury, give you toned shoulders and sexy back "cleavage." Here is a favorite back exercise I have taught on Kiana's Flex Appeal. It's easy to do at home and great for men and women.

Bent over rows

Starting position: Hold a light weight in each hand, arms hanging at your sides, retract your shoulder blades and press them down, keeping them in this position throughout the exercise. Stand with feet slightly wider than shoulder width apart, hinge forward at the waist. Abs and core tight. Focus on keeping your back "flat" as if you are trying to balance a plate of fruit on your back.

The motion: With your palms facing your body, exhale as you "row" the weight upward, leading with the elbows, keeping the arms in the same plane as your body. Feel the back muscles contract as you row the weight upward. Hold a beat at the top and return to starting position. Repeat 15 times. Aim for 3 sets.

Back Flys

Back flys emphasize the rear delts and upper inner back moreso than traditional rows. To do back flys, utilize the same starting position as above, but simply raise the arms in an "arc" leading with the pinky as if you are pouring water out of a pitcher.


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