Perfect Back: 30-Day Challenge

Transform Fitspo may collect a share of sales or other compensation from the links on this page.

Perfect Back 30 day challenge has been designed to give your back the ultimate workout. You’ll get rid of that stubborn back fat and if you do the whole challenge you’ll feel amazing and look great by the end of the month. Just in time for beach season 🙂

Single Arm Dumbbell Row

Rows are a great way to tone and define your back.

Put one knee on a bench, with your lower leg lying flat along the bench.
Place your hand on the same side as your knee on the bench whilst leaning over. Your hand should be directly below your shoulder.
Hold a dumbbell in your other hand, placing it on the bench.
Tense your lat (the large muscles down the sides of your back) on the same side as the arm holding the dumbbell. Slowly raise the arm holding the dumbbell so your upper arm is parallel to the floor, and your elbow makes a 90 degree angle.
Let the dumbbell come down slowly , rest it on the bench if you need. This is one rep.
Repeat on the other side.

Y Raises

1. Lie flat, arms in Y position

2. Place pillow under hips for support

3. Raise and lower arms with thumbs facing up

Swiss Ball Roll Out

1.Sit on your knees in front of a Swiss ball and place your forearms and fists on the ball.

2. Keep your core braced, and slowly roll the ball forward, straightening your arms and extending your body as far as you can without allowing your body to “collapse.” Use your abs to pull the ball back to your knees. That’s one rep.

Cable Row

Equipment Needed:

The seated cable row is performed on a weighted horizontal cable machine with a bench and foot plates. This can be a stand-alone piece of equipment or part of a multi-gym.

Sit on the platform with your knees bent and grasp the cable attachment. It often has a triangle handle, but it may be a bar.
Position yourself with your knees slightly bent and so that you have to reach to grab the handle with outstretched arms yet without curling the lower back over.
Your back should be straight at all times, not bent, and you will want to keep your torso still throughout the exercise. This straight back form is one you also use in the squat and deadlift exercises.
Brace the abdominals and you’re ready to row.
Pull the handle and weight back toward the lower abdomen while trying not to use the momentum of the row too much by moving the torso backward with the arms.
Target the middle to upper back by keeping your back straight and squeezing your shoulder blades together as you row, chest out. Even though it’s called a row, it is not the classic rowing action that you might use on the aerobic rowing machine.
Return the handle forward under tension to full stretch, remembering to keep that back straight even though flexed at the hips. Repeat the exercise.

Kneeling Lat Pulldown

Position yourself on your knees in front of an adjustable cable machine with a lat pulldown bar positioned at the high setting. Grab the bar with a shoulder-width, overhand grip, your arms fully extended.
Without moving your torso, pull the bar down until it comes in contact with your chest. Pause, then slowly return to the starting position.

Avoid rounding your upper back. Sit tall with your chest up and shoulders back.

Keep your head in a relaxed position throughout the movement.

Prone Cobra

1. Lie face down on the floor with your palms turned up toward the ceiling.

2. Extend your hips and spine so that your legs and torso rise off the floor and into the air.

3. Simultaneously raise your arms and rotate your palms to face away from you, point your thumbs into the air.

4. Hold the position.

Wall Slides

Stand upright with your back against a wall and feet shoulder-width apart.
Slowly bend your knees, sliding your back down the wall for a count of five until your knees are bent at a 45-degree angle. (Do not bend too much further than this, as it will cause increased strain on your knees.)
Hold this position for 5 seconds.
Begin straightening your knees for a count of five, sliding up the wall until you are fully upright with knees straight.
Repeat the above steps five more times.
Some people use a therapy ball behind their back to do the wall slide. To do this, just place a Swiss ball between you and the wall prior to starting.

Rear Lateral Raise

Hold a dumbbell in each hand.
Bend forward, keeping your spine in a neutral position.
Tense your core and both lats, raising the dumbbells up towards your torso, holding at the top for 2-3 seconds.
Slowly lower the dumbbells back down. This is one rep.

Prev Article Next Article