A strong back is a crucial foundation for proper form and engagement, whether you're in the gym or at the office. These three exercises will strengthen every part of your back and give you that tall and proud posture you've been after.
1. Single Arm Rows (3 sets of 10 reps)
Take a half-lunge, bend over to your dumbbell and row back. Squeeze the weight at the top. 3 sets of 10 reps
2. Pendlay Rows (3 sets of 10 reps)
With your feet shoulder-width apart, bend over while driving your hips back and grab the dumbbels in front of your feet and row with slightly bent knees. As you row, make sure that you lead with your elbows.
3. Superman Holds (3 sets of 10 reps)
Lie flat on your stomach. Raise your hands and feet simultaneously and hold that position.