20-Minute Back Build
One of the major reasons why people don’t find the time to work out is because they say that they are simply too busy, but what people don’t realize is that they don’t necessarily need hours a week to have a successful workout. My motto is: break a sweat every day!Here is a quick yet effective way to build your back muscles that I do a few times a week! Note: I use 40 lb. dumbbells, but be sure to use weights that provide a challenging workout without putting too much strain on your muscles. Form is very important on the below!
1. Overhead Press: 3 reps of 15
Stand with your feet firmly placed on the ground, hip-wide distance apart. Keep your elbows squared and in line with your shoulders and slowly lift straight up all the way up and down.
2. Wide Angle Overhead Press: 3 reps of 15 Stand with your feet firmly placed on the ground, hip-wide distance apart. Keep your elbows squared and in line with your shoulders and slowly lift in a wide angle v, returning back to starting position.
3.Back Fly: 3 reps of 15
Grab a bench and lie down on your stomach/chest, keeping your arms at a 90 degree angle. Raise you arms so that they are parallel to the ground and slowly lower back to 90 degrees.
4.Standing Planted Dead Lift: 3 reps of 15
Grab your dumb bells and spread your feet hip-wide distance apart. Keep your arms straight down to your sides while holding the dumbbells. Lift your shoulders up towards your ears while keeping your arms straight, then bring them back down.