Exercise to Look Great Backless

by Stephen Holt, CSCS — ACE Personal Trainer of the Year

So even though I’m forced to do the sexy, provocative “Look Great Backless” Internet thing, you know I’m not a fan of superficial exercises just for looks

HOWEVER …

This move improves your shoulder health AND makes you look good in your backless tops.

[Of course, you realize there’s no such thing as spot reduction, and that you have no more control over where you lose fat than you did over where you gained it, right?]

But …

You can certainly look better (and even have less shoulder and neck pain – BONUS) in your summertime backless tops and dresses with a little more muscle tone in your mid-back.

Here’s a simple exercise you can do at home or on vacation with just a band. We can this the Band Pull Apart or Band Row.

Here’s How You Do It

First step in the Band Row, grab a band. It doesn’t matter what type. It can be a loop, a straight band (like Theraband), a section of a Superband, or even the Figure “8” loop band you see in the video.

Hold the band out in front of you at chest to shoulder height with your palms facing down. There should be little to no tension in the band here.

Then, keeping your palms down, pull the band apart as you drive your elbows straight(-ish) backward. As I remind my clients, Rule #1 is to keep your shoulders down (DO NOT shrug) at all times. If you have to let your elbows drop in order to follow Rule #1, go ahead and let them drop a little.

We keep the reps in the high-ish range, 12-15,16. If you feel undue tension in your neck and upper traps, be sure to relax completely and let your arms come all the way down to your sides every 3-4 reps, or as needed.

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Stephen Holt, CSCS

Stephen Holt, CSCS

Timonium personal trainer and nutrition coach

Stephen Holt, CSCS and PN1 coach, has spent over 40 years helping women over 50 build strength and move better. He earned a Mechanical Engineering degree from Duke and runs 29 Again Custom Fitness in Timonium, MD. ACE named him Personal Trainer of the Year, and he has been a finalist 12 times with IDEA, NSCA, and PFP. NBC, Prevention, HuffPost, Women’s Health, Shape, and more have featured his fitness advice.

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