It is summer time!! And one thing we ladies want is to be able to wear those backless and strapless summer tops with confidence!  But how do you get started forming those back muscles?  Well here is a great step-by-step guide you can use to get started.

My gorgeous gym partner and fellow dietitian Kendra is going to be our fitness model and show us some basic back movements.

First we will start with the seated row machine.  Notice how straight Kendra’s back is and how her legs are slightly bent.  This is the form you want to continue through your set.

Now as she pulls the handles in, notice how she brings them as far in as she can while continuing to keep her back straight and knees slightly bent.  You will want to continue this movement doing about 15-20 reps at a low weight until you are comfortable with the movements.  Once you are comfortable, begin to increase your weight and drop your reps (10-12).  Always  shoot for 4 sets.

The next exercise we will look at is the one-arm dumbbell row.  You may want to attempt the movement without weight first to ensure proper form.  Notice again how Kendra is keeping her back straight and using one knee on the bench for support.  She is looking forward to assure good oxygen flow as she begins her set.

Then she will bring the dumbbell up keeping her elbow pointing backwards (not outwards) while she continues to keep her back straight.  Continue to do this movement for 15-20 reps with light weight until you are comfortable with the movement.  Once comfortable, begin to increase your weight and drop your reps (10-12).  Always  shoot for 4 sets (each side).

Next we will look at the bent over barbell row.  Again Kendra has excellent form keeping her chest up, feet together, and arms about shoulder width apart.  Her chin is up to assure good oxygen flow.

As she begins her first rep, notice how she pulls the barbell into her bellybutton, continues to keep her chin up, her feet together, and her elbows facing backwards (not outwards).  Continue to do this movement for 15-20 reps with light weight (or no weight) until you are comfortable with the movement.  Once comfortable, begin to increase your weight and drop your reps (10-12).  Always  shoot for 4 sets.

And the final back exercise is the low back extension.  This is definitely something that should be attempted without weight first as shown below.

Pay close attention to Kendra’s form here.  She has her arms crossed, body at a diagonal, and chin up.  You may need to adjust the equipment so the pads are comfortable right on the hip bones.  If you are unsure how to do this, just ask a gym staff member or someone nearby.

Once you are ready to begin, bend over as far as you can and slowly come back up to the position above.  If you squeeze your backside as you come back up, this can work those glute (gluteus maximus) muscles also.

If you are comfortable with the movements, you can add weight by holding a weighted plate.  Make sure the plate is secure within your arms and tight against your chest.

Once you are ready to begin, just bend all the way forward as Kendra is doing below.

Continue to do this movement for 15-20 reps with light weight (or no weight) until you are comfortable with the movement.  Once comfortable, begin to increase your weight and drop your reps (10-12).  Always  shoot for 4 sets.

This concludes the beginner back workout!  Many thanks to Kendra for sharing her excellent form!  If you have any questions, please leave them in the comments below.  If you know anyone that could benefit from this workout, please share it by using the social media icons below!