Jen Jewell’s Back-Blasting Workout
Out of sight, out of mind? Unfortunately, when it comes to back training, that's the mindset many women seem to have. Too many of us shrug off the essential and necessary exercises in favor of working muscles that we can see in the mirror. That mindset has to go! A strong back is essential—ignore it no more.
My back is one of my favorite muscle groups to train. As a fitness competitor, I am judged on my balanced, properly-proportioned physique. Without a strong, well-proportioned back, I wouldn't have a chance of placing well. That means I have to train my back hard and often. Even if you're not stepping on stage, training your back is important because it's a huge part of your muscular system.
Our back muscles are involved in just about every move we make each day, so it is important that they are strong enough to handle all of that work. A strong back also provides a solid foundation of strength for other muscle groups.
Aside from the strength and functionality benefits of training your back, you'll find that a solid back and well-developed shoulders make your waist look smaller. You'll also have the benefit of not having to worry about the constant fight your back fat has with your bra straps. A good back also means that you'll look great in those trendy, backless styles and little black dresses. Have I convinced you yet?
To start, give my "tried and true" back training regimen a shot. It's been fundamental to building my physique. I hope it treats you as well as it's treated me:
Bent Over Barbell Row (Wide Grip)4 sets of 12-15 reps
Seated Cable Rows (V-Bar attachment)4 sets of 12-15 reps
Underhand Cable Pulldowns (Close-grip)4 sets of 12-15 reps
Training Tip: I vary my training in order to avoid plateaus. So, some weeks I complete five sets of 10-12 reps; other weeks I select different movements. Although it's great to get into a routine, make sure you change it up so you don't have the risks of boredom and stagnation.
- Follow This Discussion by: