Kettlebell back workout that makes you look taller, leaner and really sculpted

Strengthening the back muscles is important for the formation of a beautiful posture, because strong back muscles support the spine, stabilizing and protecting the back.

When you lose weight, fat will be burned on the top of the body, so by training your back you can reduce the disproportion of the top and bottom.

1. Elevated Bent-Over Row

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What you need:

One set of dumbbells, a stability ball, and a mat.

How to perform it:

Complete each circuit 3 times through, moving efficiently from one exercise to the next.

Once you’ve completed a circuit 3 times, rest for 60 seconds before moving on to the next one!

2. Kettlebell High Pull

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How To: Stand with feet shoulder width apart, toes turn slightly outward.

Hold handle of kettlebell with both hands, arms handing straight down in front of you.

Bend knees slightly with spine tall then press up with legs quickly while simultaneously pulling hands to chin.

You will end up rising onto your toes as you come up. Initiate the movement from your legs and glutes with power. These are fast.

Repeat 10 times.

3. Good Morning Shoulder Press

Sit on floor with legs extended, holding a kettlebell by horns with both hands at chest, arms bent by sides. Lean torso back 45 degrees to start.

Sit up, pressing weight overhead (biceps will hug ears). Take 3 seconds to slowly lower to starting position.



4. Kettlebell Pendulum Raise

Stand with feet hip-width apart, holding a kettlebell by handle with both hands with palms facing each other, arms long.

Hinge flat torso forward from hips to start.

Shift kettlebell into right hand and, with straight arm, pull weight laterally toward right and up to shoulder height with palm facing down.

Take 2 seconds to slowly lower to starting position. Switch sides; repeat. Continue alternating.


Reps:15 per side

5. Side Plank Fly

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Grab a dumbbell with your right hand and prop yourself up on your left forearm so your body is in a straight line.

Hold the weight out in front of you at shoulder level (a).

– Slowly raise the weight toward the ceiling, arm straight, pulling your shoulder blades together (b). Return to start.

That’s one rep. Do 15 to 20, then switch sides and repeat.