02-15-2007, 07:07 PM
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Join Date: Feb 2007
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:
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.