Your little black dress is begging for a strong, sexy back. Perform these exercises and in less than a month, your upper body will shine in that low-backed stunner. It’s time to break out that backless number for a big night out, but is your rear view up to par?

Have no fear! Whip your back into terrific shape with this effective machine-based workout, and in less than three weeks, you’ll be posing for coy, over-the-shoulder photos with the confidence and sass of a 1940s silver screen actress.

Besides looking great in a backless dress, your flip side is an important part of your physiology. Your back includes several large muscles and many smaller supportive ones – the latissimus dorsi, trapezius, rhomboids, teres major and rear deltoids, to name a few. Together, these muscles help you twist, turn, reach, pull, bend over and stand back up, and are an integral part of walking, running, throwing, rowing, jumping and just about any other activity you can imagine. This workout is designed to hit your entire back from top to bottom and side-to-side to build a balanced and beautiful back.


  • To do: Get into plank position, with your hands under but slightly outside of your shoulders.
  • Lower your body until your chest nearly touches the floor.
  • As you lower yourself, tuck your elbows, pulling them close to your body so that your upper arms form a 45-degree angle when your torso is in the bottom position of the move.
  • Pause, then push back to the starting position as quickly as possible. Keep your core braced the entire time.
  • If your hips sag at any point during the exercise, your form has been broken. When this happens, consider that your last repetition and end the set.


  • Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.
  • As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position. Tip:Keeping the torso as straight as possible maximizes biceps stimulation while minimizing back involvement.
  • As you breathe out, pull your torso up until your head is around the level of the pull-up bar. Concentrate on using the biceps muscles in order to perform the movement. Keep the elbows close to your body. Tip: The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
  • After a second of squeezing the biceps in the contracted position, slowly lower your torso back to the starting position; when your arms are fully extended. Breathe in as you perform this portion of the movement.
  • Repeat this motion for the prescribed amount of repetitions.

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