BY EBENEZER SAMUEL, C.S.C.S.
When most guys think of getting in summer shape, they think of arm exercises and chest moves and abs. But the real key to building your summer body is actually training your back. By targeting your lats, rhomboids (the critical muscles between your shoulder blades) and lower back extensors, you’re hitting key muscle groups while also cleaning up your aesthetics in three ways.
First off, you’re instantly setting yourself up to stand taller, and by training your rhomboids to pull your shoulder back, you’ll let your chest look prouder. You’re also training your body to move better, priming it to lift heavy loads and stay healthy long-term. And just about every pulling exercise also challenges your forearms and biceps, so you’ll quietly layer on quality arm muscle, too.
I like to train back at least twice a week, if not more. And you can crush a great back workout with just your adjustable dumbbells. Get after this one, and appreciate the summer gains.
ROMANIAN DEADLIFT TO ROW
I don’t love many combo moves, but this one is solid. By hinging into your row every rep, you’ll allow yourself to pile up more row reps while letting your lower back rest after row. You’ll train your entire back on this one, and get some stealthy glute work, too. Aim for 3 sets of 8 to 10 reps, and push to max out your weights.
MIXED-CADENCE INCLINE ROW
This one blasts your rhomboids and lats, and you’ll push your biceps as the reps and iso-holds pile up, too. We’re also letting both sides of our body move independently, which has some underrated ab and lower back benefit. Do 3 sets of 8 to 10 reps, and focus on squeezing your shoulder blades as you row up.
HEAD-SUPPORTED REAR DELT FLY
Maybe the weirdest-looking exercise I will ever give you. But this one will humble you. By placing your head on the incline bench, you take some stress off your lower back and get to focus more on your rear delts. Training these tiny muscles will give you a complete shoulder look and help offset the leaned-forward body positions of today’s office life. Do 3 sets of 15 reps here – and don’t be afraid to add these in as a finishing exercise in any workout either.