Summer is upon us, so it’s time to start focusing on those beach muscles! Over the next several blogs, I’ll go body part by body part and show you great exercises and workouts to bring up all the crucial areas of your physique.
I love doing pulling movements – not only do they feel good, but it’s important to prioritize pulling movements to help imbalances. Since it’s beach season, I figured I’d do the thinking for you and write up a quick but intense workout to hit all angles of the back so you can show off your pump at the beach (or swimming pool)! 😉
JYM Girl Better Back Workout
Pendlay Row (Power Row) – 4 sets x 6-10 reps
Pull-Ups* – 3 x failure
One-Arm Dumbbell Row – 4 x 10 (hold for 2 seconds at the top of each rep)
Single-Arm Lat Pulldown – 3 x 12 per arm
Ring Row or TRX Row** – 2 x failure
Face Pull – 3 x 15
*If you can’t do standard pull-ups, do 3 sets of negatives to failure. To perform a “negative” pull-up, jump up to get your chin over the bar, then slowly lower yourself down to full elbow extension and repeat.
**Position your body as close to the ground as you can to make this exercise as challenging as possible.
As you can see, we’re hitting the back in a bunch of different ways here. We start with an explosive power movement, the Pendlay Row, which will improve your general pulling strength.
We have two vertical pulling movements (pull-ups and pulldowns); two horizontal pulling movements (one-arm rows and TRX/ring rows); then we end with an upper-back finisher in the face pulls.
Feel free to add in one of my conditioning workouts if you want to get shredded 😝.
Have a great summer, ladies! Stay lean!