The 6 best very easy exercises for a perfect back

In fact, when we go to the gym, we spend most of our time doing exercises to tighten and tone the areas that we consider most visible – the butt, the stomach, the legs, but here's the kicker. secret that all the best trainers know, and isn't strong back muscles the only key to an overall ripped look. 

Still, they're your best defense against pain, injury, and poor posture for years to come, which is why these six classic exercises aim to eliminate target fat from every upper body muscle and help you eliminate bra bulge and sculpts a strong, sexy back and shoulders.

So how does it work :

You should exercise three or four days a week and do 1 set of each back exercise, with little or no rest between movements, then after the last exercise you should rest 1-2 minutes and repeat the complete the circuit 2 more times. (or 3 times in total).

What you will need:

You will need a pair of dumbbells between 1 and 1.5 kg.

1. DUMBELL LATERAL RISE

Stand up and spread your legs.

Grab two dumbbells and slowly spread your arms out to your sides, trying to bring them parallel to the floor.

Return to the starting position, then repeat the process.

Perform between 10 and 20 lifts.

2. DUMBELL BENCH

Place your right hand and knee on a bench.

With the other hand, on the left, he grabs a weight.

He lifts the weight and lowers it.

He performs 10 lifts with each arm.

3. TRICEPS CURLS

For this exercise, also known as triceps dips, all you need is a chair, bench, couch or step and you are good to go.

Be sure to keep your butt and lower back close to the chair (or whatever object you're using) to maximize the benefits of this exercise.

Do 10 repetitions.

4. DUMBELL SHOULDER SQUAT

Stand up and hold a pair of dumbbells across your shoulders.

Keep your head up, contract your abs, push your hips back and bend your knees.

Slowly lower your body into a squat, hands at your sides.

Hold this position for a few seconds.

Then come back up to the starting position.

Perform between 8 and 12 repetitions.

5. ELEVATED PUMPS

Start in a high plank with your hands resting on a low box, bench, step, or couch.

Keeping his elbows close to his torso, he bends his arms and lowers his chest until he reaches the top of the box.

Be sure to keep your core engaged and your spine straight.

Then push with the palms of your hands to straighten your arms.

Do 10 repetitions.

6. HIGH PLANK

Lie on the floor, face down.

Stand up, resting on the ground with the soles of your feet and your hands.

Contract your abdominal and gluteal muscles (the muscles that make up your butt) and hold the position for as long as you can. Gradually lengthen the time you hold the position.

Rest about a minute between repetitions.

Try to resist as long as possible.