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Targeted exercises can add definition to your back.
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Unhealthy diet and an inactive lifestyle can make fat creep up and reduce your muscle tone and strength. If this fat settles around your mid-back it can spill under and over your bra line and trigger unsightly bulges and rolls. A healthy diet, regular cardio and strength training can reduce your body fat, including fat below your bra strap. Exercises that target your back, namely your latissimus dorsi and rhomboids, can be part of your full-body strength-training routine to effectively slim down and firm your problem area.
Sit on the seat pad of the pulldown apparatus, and anchor your thighs under the designated pads.2.
Adjust the peg in the weight stack to the desired resistance. Choose weight that's heavy enough so the last two repetitions of each set are tough to finish. If you're new to this exercise, use minimal weight to master perfect form, and then gradually increase the weight.
Reach up with both hands and grasp the bar with a wider than shoulder-width overhand grip; your thumbs wrap under the bar, while your remaining fingers go over the bar. When you're sitting on the bench with your arms extended up and your elbows slightly bent, the selected weight should be raised from the stack. This is your starting position.4.
Bend your elbows out and slowly pull the bar down to your upper chest. Slightly stick out your chest and really focus on the contraction in your back. Hold this position for one second, and then raise the bar back to the starting point. Complete eight to 12 repetitions and two to three sets. This exercise mainly targets your latissimus dorsi, the large triangular muscle that runs around the sides of your back in the same location where bra bulge tends to occur. Your trapezius, rhomboids, and the muscles in your arms, shoulders and chest also assist during the range of motion. By stimulating muscle tissue you promote caloric burn and lose inches, because muscle takes up less space than fat.
Spread your feet shoulder-width apart, bend your knees slightly and hold a dumbbell in each hand, facing your palms to each other. Alternatively, perform the exercise while sitting on a bench with your knees bent and feet on the floor.2.
Engage your core to support your back and lean forward from your hips until your upper body is at a 45-degree angle. Pull your shoulder blades back and extend your arms directly below your shoulders to come into your starting position.3.
Bend your elbows back and pull them up next to your sides to raise the dumbbells to the lower part of your ribcage. Squeeze your shoulder blades together for one second at the top of the exercise, and then lower the dumbbells to the starting point with a controlled motion. Perform two to three sets and eight to 12 reps. Bent-over rows target your back in general. During the exercise, the assisting muscles include your traps, lats, rhomboids, and the muscles in your arms, shoulders and chest. (See References 5)
Adjust the peg in the weight stack of the assisted chin-up machine to the desired resistance. The more weight you select the more assistance you will have during the exercise.2.
Grasp the overhead bar with a wider than shoulder-width grip, and place your feet on the lever of the machine. Extend your arms so the lever lowers and your body is in the starting position of the exercise.3.
Pull yourself up toward the bar, bringing your neck to the same height as your hand. Feel the contraction in your back and pause one second before slowly lowering your body back down. Perform eight to 12 chin-ups and two to three sets. This exercise mainly targets your lats, and also engages your rhomboids, trapezius, and the muscles in your arms, shoulders and chest. Remember, the more muscles you work the more benefit you gain. (See References 6)
- To burn calories and body fat, perform moderate cardio for 150 to 300 minutes per week, and strength training on two nonconsecutive days, as recommended by the Centers for Disease Control and Prevention.
- Get clearance from your doctor before starting a new exercise routine, especially if you've been inactive, or suffer from an injury of health condition.