IFBB Women’s Physique Pro Mindi O’BrienSexy-back secret: Wide-grip pullup.Why it’s her fave: “This compound exercise helps to both build width and create a nice V-taper.”
How to do it:
Grab the pullup bar with an overhand grip, spacing your hands about shoulder-width apart. Hang from the bar with arms fully extended, shoulders relaxed to stretch your lats.Squeeze your shoulder blades together, arch your back and pull yourself up, aiming to touch your chest to the bar. Hold the contraction at the top of the movement, then slowly lower back down and repeat.
Mindi’s back workout
Straight-arm pulldown: 2 x15-20Wide-grip pullup: 5 x 8-10Reverse-grip bentover barbell row: 4 x 8-10Single-arm dumbbell row: 4 x 8*Close-grip lat pulldown: 4 x 12-15**Straight-arm cable pushdown: 4 x 12-15*Superset with back extension: 4 x 10-15*No rest between sets.**Hold the contraction for two seconds.SEE ALSO: The Ultimate Posterior Chain Workout for a Sexy Back
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Leigh Hagen
IFBB Bikini Pro Angeles Burke
IFBB Bikini Pro Angeles BurkeSexy-back secret: One-arm kneeling dumbbell row.Why it’s her fave: “Training unilaterally allows me to work each side of my back independently, helping prevent muscle imbalances.”
How to do it:
Holding a dumbbell in one hand with arm fully extended, kneel over side of bench, placing knee and hand of supporting arm on bench. Squeeze your shoulder blades as you pull the weight up to the side of your chest, bending your elbow behind you. Repeat for reps, then switch sides and repeat.
Angeles’ back workout
Wide-grip lat pulldown: 5 x 25, 20, 12, 10, 10*Seated cable row: 5 x 25, 20, 15, 12, 10Wide-grip assisted pullup: 4 x 15, 10, 8, to failureOne-arm kneeling dumbbell row: 4 x 20, 15, 12, 12 (each side)Smith Machine inverted row: 3 x Bodyweight burnouts to failure*Use moderate weight each set.SEE ALSO: 4 Moves for the Perfect Barbell Workout
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Tim Mantoani
Olympic Swimmer Amanda Beard
Olympic Swimmer Amanda BeardSexy-back secret: Swimming drills.Why they’re her fave: “The sweeping motion as you pull through the water gives your back muscles a challenging workout without weights.”
Amanda’s back workout
Start by pushing off the wall with your feet and performing two butterfly strokes.Flip over to your back and do six backstrokes at a fast pace.Flip back over to your stomach and do two breaststrokes.Finish by sprinting to the wall using a freestyle stroke. That’s one full lap. Repeat for laps.Start by performing six to eight laps, then aim to increase your laps by one additional lap each workout. The goal is to be able to complete 20 or more laps with short rest periods.
Tip:
Perform each lap as fast as possible, being careful to maintain good form throughout. Don’t let your hips sink downward while performing each of the strokes.To boost intensity, use hand paddles such as Aqua Sphere’s Aqua-X Training Power Gloves ($35).SEE ALSO: How Swimming Can Boost Your Recovery
Why it’s her fave: “This compound exercise helps to both build width and create a nice V-taper.”
How to do it:
Grab the pullup bar with an overhand grip, spacing your hands about shoulder-width apart. Hang from the bar with arms fully extended, shoulders relaxed to stretch your lats.
Squeeze your shoulder blades together, arch your back and pull yourself up, aiming to touch your chest to the bar. Hold the contraction at the top of the movement, then slowly lower back down and repeat.
Why it’s her fave: “Training unilaterally allows me to work each side of my back independently, helping prevent muscle imbalances.”
How to do it:
Holding a dumbbell in one hand with arm fully extended, kneel over side of bench, placing knee and hand of supporting arm on bench. Squeeze your shoulder blades as you pull the weight up to the side of your chest, bending your elbow behind you. Repeat for reps, then switch sides and repeat.
Angeles’ back workout
Wide-grip lat pulldown: 5 x 25, 20, 12, 10, 10*
Seated cable row: 5 x 25, 20, 15, 12, 10
Wide-grip assisted pullup: 4 x 15, 10, 8, to failure
Why they’re her fave: “The sweeping motion as you pull through the water gives your back muscles a challenging workout without weights.”
Amanda’s back workout
Start by pushing off the wall with your feet and performing two butterfly strokes.
Flip over to your back and do six backstrokes at a fast pace.
Flip back over to your stomach and do two breaststrokes.
Finish by sprinting to the wall using a freestyle stroke. That’s one full lap. Repeat for laps.
Start by performing six to eight laps, then aim to increase your laps by one additional lap each workout. The goal is to be able to complete 20 or more laps with short rest periods.
Tip:
Perform each lap as fast as possible, being careful to maintain good form throughout. Don’t let your hips sink downward while performing each of the strokes.
To boost intensity, use hand paddles such as Aqua Sphere’s Aqua-X Training Power Gloves ($35).
