Today I start my #fitMonday series and of course I choose the back workout exercises because I love every single one of them that I am about to share with you. For this workout I selected 3 exercises that will make your back strong and sexy: The pull-up, the one arm kettlebell row and the deadlift.
That’s right the pull up exercise is my favorite exercise and the one that has made my back juicy.
The pull up, over grip chin-up is my back secret. I learned it by 1) jumping to the bar and letting myself go down slowly aka negative pull-ups. My complimentary exercise would be always lat pump bodyweight and then weighted. I was successful to pull really quick and I took notice of my sculpted back. I worked my way up to my 15 bodyweight pull ups to 18kg extra chins to 12kg extra pulling last time I check. So try out this awesome exercise and enjoy what gives you, beautiful lats, traps and external obliques.
HOW TO PERFORM THE PULL-UP
Prepare yourself taking care of your core. Spine is neutral.
A way to empower your pull-ups is engaging your quads and bring heels together.
Find your right grip. Do your best to perform full range of motion every single time.
Pull your body up until your chin is above the bar.
Low your body by extending fully your arms and shoulders.
THE ONE ARM KETTLEBELL ROW
The one arme KETTLEBELL ROW is another great exercise that brings you a strong back with extra brownie points at the core. It focus at the lats and traps as well besides, it takes care of the biceps.
HOW TO PERFORM ONE ARM KETTLEBELL ROW:
Make sure you spine is neutral all the time and take time to observe your breathing.
Take the kettlebell from the handle and pull it to your waist. This motion will pull your shoulder blade back and flex your elbow.
Return and change side.
Deadlift is a really badass exercise, it’s my first and favorite one from the basic movements. Because it teaches you to have a stable core and straight back. It works perfectly in synergy with the glutes. I started to deadlift with double kettlebells and I made my way up to two and a half my bodyweight. So add this one to your workout routine.
HOW TO PERFORM DEADLIFT (conventional)
Place your feet shoulders wide apart and under the bar.
Engage lats. Grip wrists shoulders wide apart.
Hinge back and pull from the legs and buttocks. Remember to keep spine straight and take care of your breathing.
SEXY BACK ROUTINE 3xWeek
A. PULL UP/NEGATIVE PULL UP/LAT PUMP
5×5 for strength
B. ONE ARM KETTLEBELL ROW
5×5 for strength
5X5 for strength
Choose a weight that you can do feeling strong in every exercise. 1-2 minutes break in between exercises.
Time to show your sexy back either in gala dress preparing for the holidays like Ball season or preparing for your next trip in warmer countries. #fitMonday series are for it. For this series I selected 3 exercises that will make your back strong and sexy: The pull-up, the one arm kettlebell row and the deadlift.