The Back Workout You Need AND Deserve This Summer
Start writing a post

The Back Workout You Need AND Deserve This Summer

Baby got back.... and biceps.

The Back Workout You Need AND Deserve This Summer
Brandon Arlington

It's SUMMERTIME!!!!! That means hamburgers, watermelon, late nights, and pool days. That also means shorts, tank tops, sundresses, and bikinis. If you're going to show off your smoking hot summer bod, don't settle for slim, strive for STRONG. Feeling good is MORE important than looking good, and nothing makes me feel more fresh and healthy than a solid workout! Exercising for just 30 minutes a day can transform the way you feel and the functionality of your body entirely. The sun is out later this time of year so get outside and get moving! My energy levels on the days I workout are a million times higher than the days I don't. You are worth it and your health is worth it! Sweat now so you can enjoy those bikinis and hamburgers later!

Special shoutout to KIAVA Clothing for sending me the BOMB workout outfit you see me wearing in this video attached at the bottom of this article. You can get these cute leggings and crop top HERE, as well as the flattering sports bra I'm wearing in the cover photo. I promise you, the quality cannot be matched!

1. Lat Pull Downs 4 X 10 

Aim for a wide grip and really focus on the mind to muscle connection. Ladies, your lats are where that super awesome fat bulge is in and around your bra. Let's get swole there, shall we?

2. Cable Rows 4 X 10 

Focus on squeezing your shoulder blades together and making sure your back muscles are doing all the work.

3. Single Arm Lat Pull Downs 4 X 8 Each Arm 

By isolating a single side, you are forcing that side to do all of the work and you are forcing your core to engage. Creating a strong abdominal muscle isn't about doing ab workouts every day. In fact, if you're working your core every single day, it's NOT going to get stronger because you're not giving it time to build back up stronger than it was before. I only work abs 2-3 Xs a week, but my core is engaged with every exercise I do. This will strengthen your core. So you want to build your abs? Um duh yes please.

4. Rope Face Pulls 4 X 12 

A personal fave! QSUEEZE that upper back!!!

5. Rope Bicep Curls 4 X 10 

This is where my arm pump comes from. Nothing makes my biceps burn more or swell up more than this exercise. If someone asked me to tell them one exercise to build their arms, this is what I would tell them. Go as heavy as you possibly can and feel those biceps struggle.

6. Inward Bicep Curl 4 X 10 Each Arm 

Take it slow and feel that cable resistance.

7. Isolated Bicep Curl 4 X 10 Each Arm 

Again, this isolation is key to building abdominal strength and stability.

8. Hammer Curls To Failure X 4 

To failure is exactly what it sounds like - until you literally can't move the weights anymore. I love to finish my workouts with "to failure" exercises to make sure I literally lifted until I couldn't anymore. Push yourself here! I promise you can do more reps than you think you can!!! You are STRONG!!!!!

Your browser does not support the video tag. Kiava Clothing // Back & Bi Workout

Please focus on your form, stay hydrated, and have fun!! Happy Lifting!!!!

Report this Content
This article has not been reviewed by Odyssey HQ and solely reflects the ideas and opinions of the creator.

The Boyfriends Of The 2000s

Thank you, J14, for the Posters

J14 magazine

Every girl remembers her first crush. Even if your first crush was the boy in your kindergarten class that ate crayons, your first true love will always be the one that holds the key to your heart. Growing up in the 2000s, everyone knew who your dream guy was. Your family probably still give you grief and your best friends probably still reminisce, so it is impossible to forget your first celebrity crush. You bought a Tiger Beat magazine every chance you could just to read up about what your favorite celebrity was doing. Your room was fully decorated with posters of them, and it wasn't unusual to have fights with your best friends over who was going to marry him. If you were a 90's baby, lucky you because the 2000s were full of boys that were easy to love. I hope you enjoy a walk down memory lane and quickly realize that Bieber was definitely not the first guy with that hair cut. Here are 15 90's baby's first boyfriends.

Keep Reading... Show less
Student Life

20 Things I Learned By The Start of My 20s

No one expects you to have your life together by the time you're 20, because honestly, they didn't either.

Allyson Foutty

We are all often faced with many life challenges throughout the time leading up to our 20s. Before this time, and throughout it, we often look back at the things we've learned and how they've influenced who we are as people today. Some of my biggest influences were some of the challenges I've faced, but they've taught me 20 important things by the start of my 20s.

Keep Reading... Show less

The Boyfriend Recipe

The ingredients to build a relationship are a little more complicated than just a bouquet of flowers and a box of candy.


Relationships. Long distance or not, significant others are much more than just that. I would be lying if I said I did not love the sweet gestures that only a boyfriend can give. The flowers, funny phone calls, hand holding, breakfast dates, and tight hugs are special but my relationship and many others out there exist on much more than just these little gestures. It is a tricky concoction that consists of one part boyfriend and two parts best friend and would not work without one part or the other. While having a relationship may not be quite as easy as baking a batch of cookies, it has its own recipe (with a few variations for flavor) to follow for a good match.

Keep Reading... Show less
google images

Fashion just keeps growing and changing and old trends are made new! Now, I'm no beauty guru, just a beauty guru wannabe, but personally I have compiled some stylish wardrobe must haves! These can be cute assets to go back to school or just to catch up on some of the latest trends...

Keep Reading... Show less
Student Life

There's More To A Relationship Than Netflix

Summertime is only 93 days of the year, Find something to do!

Tallie Ammar

Summertime is ideal for more than just hanging out and binging your favorite TV series with your friends. Although summer does bring rain and thunderstorms which is perfect for those binging days, take advantage of those nice and sunny days. There is so many opportunities to get out of the house and enjoy the season before the snow starts to come back. Here are 25 interesting dates that are doable almost anywhere for any age.

Keep Reading... Show less

Subscribe to Our Newsletter

Facebook Comments