You put on a dress or top, and there it is—that pinch of fat that makes your clothing feel a bit too tight and slightly uncomfortable. We’ve all been there, which is why we tapped our in-house fitness expert and one of Kourt’s trainers, Amanda Lee, to gift us with exercises that focus on slimming the back. With summer being the season of bikinis and backless looks, there’s no better time to tone and slenderize this area of the body. Follow along with Amanda’s step-by-step instructions for each move below.
*All exercises can be performed at home and only require free weights.
Single Arm Rows
3 sets / 20 reps each
How to: “Place your hands onto a pair of (light) dumbbells while in a plank position. Keeping your abs tight and elbows close to your body, row one dumbbell off the floor, pulling your elbow as high as you can while you squeeze your shoulder blade back. Return the dumbbell to the floor and repeat on the other side.”
How to: “Lie straight and facedown on the floor or exercise mat. Your arms should be fully extended in front of you. Simultaneously raise your arms, legs, and chest off the floor and hold this contraction for two seconds. Repeat.”
How to: “1. Grab a pair of dumbbells and bend forward at your hips until your torso is almost parallel to the floor. Set your feet shoulder-width apart. Let the dumbbells hang straight down from your shoulders, your palms facing each other, with your arms slightly bent. 2. Keeping your back flat and your torso sill, raise your arms straight out to your sides until they’re in line with your body. Don’t change the bend in your elbows. Pause, then slowly return to the starting position. Repeat.”
The Move: Single Arm Rows
How to: “1. Bend at the hips and place one knee and the same-side hand on a flat bench. Keep your other foot on the floor beside the bench. You’ll hold a dumbbell in your free hand, letting it hang straight toward the floor with your elbow loose. 2. Pull the weight back toward your hip, keeping your elbow in close as you flex your back, bend your arm, and bring your shoulder upward. At the top, your elbow should be pointed toward the ceiling as you squeeze your shoulder blades together. Lower the dumbbell back to starting position. Repeat.”