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Old 02-15-2007, 06:14 PM
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back exercises

so i've been reading here that doing back exercises is good for giving your back that "v" shape. What are some exercises i can do get that 'v' shape lol.. i really want to tone my back and get a nice tummy
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Old 02-15-2007, 06:35 PM
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it's impossible to spot train.

do cardio (ie, long distance running, eliptical, stairs machine...). pair it with situps, medicine balls, the machines that focus on your back, you'll be tone in no time.
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Old 02-15-2007, 07:07 PM
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Back excercises won't spot reduce fat back there (I wish they zapped my love handles but no luck yet) but they are great for your whole body, as most of them are compound and involve your entire upper body.

I love back day, here's what I do:

deadlifts
chinups
barbell rows
dumbell rows

For a woman and for safety, I would recommend only chinups (on the weight-assist machine) and dumbbell rows on a flat bench. Chinups work your lats primarily, giving your that v-taper. Rows work your lats, but they also work your rhomboids, traps, and the rear head of your shoulder muscle--basically your entire upper back. So you'll benefit from a v-taper AND upper back thickness.

Don't forget to even things out with pushing excercises, i.e. bench press and shoulder press. Throw some squats in there and you've got yourself a full-body workout.
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Old 02-16-2007, 12:19 PM
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you can spot train...just not for fat loss. i would do both light weight training and cardio(for fat loss). The V shape comes from all the muscle groups in the back...and shoulders, but to start, i would concentrate on the lower back and sides(lats). if you belong to a gym, there are machines for the lower back. i would start with a weight that you can pretty easily do 12-15 reps...maybe 3 sets. for lats(sides)i would do any kind of pull down. it's that machine where you site down and pull the bar down. high reps on this too. that will work out the area between your armpit and lower back. i think that is the V you are wanting. oh, if you don't belong to a gym, you can do chin-ups and get the same motion.
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Old 02-16-2007, 12:43 PM
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Old 02-16-2007, 07:39 PM
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Lat pull downs and rows.

Pull downs: Sit at a low down machine. Pull the bar down in front of your chest, making sure to hold your shoulder blades together at the back. (So you work your back, not your arms.)

Row: Sit up tall at a seated row machine. Pull the bar/double bar thingy in towards your abs, without bending back at the lower back and keeping your shoulder blades together.

Shape.com could explain them.

You can definitely spot train your body, and you can certainly build a nice V-shape to your back. (As I have done over the past year and a half or so.) What you cannot do is spot reduce an area.

You should also work your shoulders to add to the nice V. For that, I do an overhead shoulder press standing up. You can also do forward or lateral raises with straight arms. (Start with lower weights on this.)
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Old 02-17-2007, 01:55 PM
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Quote:
Originally Posted by jaimek44 View Post
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i second that!! seriously it works your back like magic! LOL
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