Another week’s flown by and we’re back with the weekend at our doorstep! Here is the second video forming part of the Upper Body workout series and this is definitely one of my favourites: back baby!

I find that working the back muscles is so much fun and really satisfying because I see the results quite quickly. It looks pretty nice when a chick has some muscle in her back (guys…of course it’s hot when you have a ripped back too…but nothing too hulk-like please!)and shoulders , plus it really helps with your posture. Sometimes I get asked which is my favourite body part, and I tend to go for my back…I kinda like my muscle tone and the shape hehe 🙂 What’s  your favourite body part?

So let’s get to the video. As with any workout, you should always start with a little cardiovascular  training; choose something you enjoy, just make sure you’ve  reached the point  of heart-pumping, slightly sweaty and breathing heavy-level before you start this workout 🙂

The first exercise can be done using a standard cable pulley machine, however in the video I am using the Kinesis which is at Studio Fifteen. I set each cable to 2KG and proceeded with my repetitions. I kept the weight low so that I could really  focus on the full movement  when crossing my arms and pulling backwards. You really feel this work all over, especially in the centre of your back.

The Bent Over Row using the barbell is one of my favourites and I often incorporate it into different workouts, placing my hand grip at different positions. In this video I focus on a wider grip and really concentrated on contracting all my back muscles.

The Seated Row is a killer! As you can see in the clip, I use very little weight and again focus on the movement. If you’re  not sure how to use this  machine be sure to ask one of the personal trainers at your gym 🙂

Aaand here’s  to a classic: Pull-ups! I haven’t  done these in a while, so I’m  getting back into training and a weight-assisted machine is super for zipping back into pull-up form! In my boxing sessions I  also did them using a resistance  band which sort of helps you ‘bounce’ and pull-up. There are a variety of resistance bands for all levels of pull-up goers. Or you can do them with no assistance  like a pro haha! But believe me, it takes some serious body strength (and no it’s not about how big  you are boys and girls!)

If you have any questions  about these exercises please send us a little message  and we’ll  gladly help you 🙂

P.S that’s Marco giving us his beautiful back in that awesome scenic shot!

Lots of love and fitness motivation,

dila dominique blog signature about us

Dila Dominique is not responsible or liable for any injury sustained as a result of using or following our fitness tips, videos or pictures.



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