Sculpt A Beautiful Back
Why These Moves Work
Strengthening the large muscles of your back (the "lats") gives your torso a slight V shape, which creates the illusion of a smaller waist and narrower hips. These moves also work the rhomboids, which help keep your shoulder blades pulled together and down. Preventing hunched-up shoulders helps isolate your back muscles and improves your posture. Do this routine and you'll get a shapelier rear view -- above the waist -- just in time for holiday halter-dress season.
Muscle Mechanics
The latissimus dorsi originate at your spine and attach to your upper arms. They pull your arms down and toward your waist, and let you extend your arms behind you. The teres major runs from your shoulder blade to your upper arm and assists in those motions. The rhomboids are two sets of muscles extending from the spine to each shoulder blade, pulling the shoulder blades together and stabilizing your upper body.
Details
At the gym you will need a high-cable-pulley machine with two single-handle attachments, a stability ball and a 2- to 4-pound medicine ball. Warm up with 5 minutes of low-intensity cardio, then do 2 sets of 10-15 reps of each exercise, resting 30-60 seconds between sets. Finish by stretching all your back muscles. Do this workout twice a week.
Source: http://www.shape.com/getfit/7861
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