Girls’ Upper Body Shaping: Home Back Exercises

The ultimate pursuit of upper body shaping for girls is a youthful back, straight shoulders, elegant arms and defined abs. Among them, the back is of utmost importance in shaping. An inch thinner back makes one look ten years younger. The overall posture of a person is determined by the back line.
If our back is firm without excess flesh and straight with lines, the whole person will look very elegant and like a young girl. This is why a youthful back is highly sought after. In modern society, most people are engaged in long-term sedentary office work. For more comfortable office work, we often have many bad postures. At the same time, constantly looking down at mobile phones causes deformation of the spinal curve, making our posture worse. The sedentary work style leads to excessive body fat. Insufficient exercise makes it impossible to eliminate excess fat in time. The body will start to accumulate fat on the shoulders and back, resulting in thick shoulders and the appearance of a fatty hump at the back of the neck.


Insufficient exercise also leads to overly tense chest muscles and overly weak back muscles, resulting in an imbalance of upper body strength. The chest muscles pull the shoulders forward, while the back muscles are too weak to pull them back. Naturally, the shoulders move forward and the neck leans forward. Coupled with accumulated fat, an unseemly posture of rounded shoulders and hunchback is formed. Therefore, the best way to improve rounded shoulders and hunchback is to increase strength training of the back, enhance the muscle strength of the back, and appropriately reduce fat. When the back fat decreases and the muscle strength is strengthened, lines will appear and the posture can be corrected.


The following set of exercises is a set of home back exercises that I often have my trainees do. With just a few elastic bands of different poundages, you can effectively exercise your back at home. You can see improvement in posture in just one month:


1. Pull-ups


Action essentials:


Hold the horizontal bar with a wide grip and a pronated grip, slightly wider than the shoulders. Keep the feet off the ground and straighten the arms naturally upward.


Tighten the back, bend the arms, and use the strength of the back to pull the body up, feeling the chest approaching the bar.


Lower slowly, keeping the back muscles always engaged, and slowly stretch the latissimus dorsi muscle until it is completely drooped.


Training method: 8-10 repetitions per set, do 4 sets.


Note: If standard pull-ups cannot be completed, you can do low-position pull-ups, assisted pull-ups with equipment or assisted pull-ups with elastic bands.


2. Wide-grip high pull-down


Action essentials:


Hang the elastic band on the door or on a pole higher than the head and very sturdy. Sit on a chair or on the ground and hold both sides of the elastic band with your hands.


Sink the shoulders and tighten the abdomen. Use the strength of the back muscles to slowly pull down the elastic band. Keep the elbows down and inward and try to avoid using the strength of the arms.


When the elastic band is pulled to the lowest position, squeeze the back muscles and maintain a contraction for 1-2 seconds.


Control the return, slowly bring the resistance band back to the starting position while ensuring that the back muscles remain tense throughout the process; during the pull-down, inhale, hold your breath when pulling to the chest, exhale at the peak contraction, and then inhale again during the return. Training method: 15-20 repetitions per set, 4 sets.


Image three: Seated Row Exercise Guidelines 1. Attach the resistance band to a fixed bar at the level of our abdomen or tie it around the feet, sit on the ground or a chair, ensuring that the resistance band is at the same level as our abdomen or slightly higher; 2. Keep shoulders down and abdomen tucked, using back strength to pull the resistance band backward to the abdomen, with elbows close to the body. At this point, the shoulder blades retract inward, and the back muscles are fully contracted; 3. Slowly straighten the resistance band forward while maintaining back muscle engagement, gradually lengthening the muscles until returning to the initial position; 4. Pay attention to keeping the core tight and shoulders down. Training method: 15-20 repetitions per set, 4 sets.


Image four: Push-Up Exercise Guidelines 1. Keep the body as straight as possible, with feet slightly apart, toes on the ground, and hands slightly wider than shoulder width; 2. When descending, slightly bend the arms, lower the body, and try to get as close to the ground as possible without fully lying down; 3. Keep the core tight, arms close to the body, and ensure that the head, back, buttocks, and heels form a straight line without sagging or arching the lower back; 4. At the highest point, do not hyperextend the arms, breathe in through the nose and out through the mouth. Training method: 10-12 repetitions per set, 4 sets. Note: If you cannot perform standard push-ups, you can do elevated push-ups or knee push-ups.



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