Better Back: Rows and Flys

A strong back is a MUST for moms. After all, we pick up our kids, groceries, toys off the floor. Strength training exercises for the back will help prevent injury, give you toned shoulders and sexy back "cleavage." Here is a favorite back exercise I have taught on Kiana's Flex Appeal. It's easy to do at home and great for Moms and Dads alike:

Bent over rows

Starting position:  Hold a light weight in each hand, arms hanging at your sides, retract your shoulder blades and press them down, keeping them in this position throughout the exercise.  Stand with feet slightly wider than shoulder width apart, hinge forward at the waist.  Abs and core tight. Focus on keeping your back "flat" as if you are trying to balance a plate of fruit on your back.

The motion: With your palms facing your body, exhale as you "row" the weight upward, leading with the elbows, keeping the arms in the same plane as your body. Feel the back muscles contract as you row the weight upward. Hold a beat at the top and return to starting position. Repeat 15 times. Aim for 3 sets.

Back Flys

Back flys emphasize the rear delts and upper inner back moreso than traditional rows. To do back flys, utilize the same starting position as above, but simply raise the arms in an "arc" leading with the pinky as if you are pouring water out of a pitcher.

Fit Tip: Exercises to Strengthen your Back

Quick Fit Tip: Here are some exercises to strengthen your back. A strong back will make everyday activities easier and prevent injury.

Get Back to Basics Workout

I Love Working Out!

Wow. I had a great workout today. I did a terrific back workout.  I picked the traditional exercises to strengthen the entire back and rear delts.

Here it is: 2 sets of 15 reps. each exercises. No resting in between sets.

1 arm rows
Seated cable rows
Wide grip pull downs
Seated close hand machine rows
Rear delt flys
Hyper extensions

Back Biceps Triceps Workout

It's easy to strengthen your back and sculpt your arms with circuit training! It saves time and you burn more calories since you move from one exercise immediately to the next one. Here is a favorite routine I did today in the gym. Enjoy!

15 reps each. The last few repetitions should be very challenging to finish. Maintain strict form at all times. I love this circuit workout...


Circuit #1:
Pull ups for the back, EZ Curls for the biceps, cable rope pull downs for the triceps.

Circuit #2:
Seated rows for the back, alternating dumbbell curls for the biceps, close hand bench for triceps.

Circuit #3:
Medium grip pull downs for the back, machine curls for the biceps, dips for the triceps.