EXERCISE Try these moves for a well-toned back

Method

Bend forward, with knees slightly bent and back straight.

Grab a dumbbell in each hand and allow them to hang down freely.

Pull both the dumbbells upwards simultaneously, keeping the elbow close to the body.

Squeeze the back at the top and lower the bells to start position.

Avoid

Swinging action.

Allowing the elbows to move away from the body.

Lifting extremely heavy weights and limiting the exercise's full range of motion.

Rounding the back.

Straining the shoulders and traps to pull the weight upwards.

Muscles targeted

Trains the upper, mid and lower part of the lattisimus dorsi (back).

Also works biceps and forearms.

Has some effect on the lower part of trapezius.

Who benefits

All sportsmen such as rowers, swimmers, who need back strength.

It trains each side of the back hard enough and ensures optimum development.

Improves V-shape of the back.

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