Back it up
We’ve got your back with five toning steps to build upper body shape and power.
The workout: utilise your full bodyweight on the horizontal bars— here’s how.
1. Wide arm pull-ups
make sure your hands are set wider apart than your shoulders, with an over-hand grip, and perform a full pull-up, taking your chin over the bar.
2. Close grip chin-ups
with your hands on a reverse grip and closer than shoulder-width apart, perform a full range pull-up. this exercise puts a bigger emphasis on the biceps and you should find it slightly easier than with the wide grip.
3. TRX suspension rows
the smaller the angle between body and floor, the harder it is. with a neutral grip, row your body towards the handles of the trx suspension trainer, while squeezing your shoulder blades as you pull.
4. TRX reverse flys
Create an angle between body and floor, keep arms straight and pull arms back into a cross position until they are outstretched. return to start and then repeat.
5. Back extensions (20 reps per set)
lie on your front with feet anchored into the bodyweight station at the gym. lift shoulders and extend your spine, then return to the flat position.
Aim for 4 sets of 8–12 reps for each exercise (unless otherwise stated) with 60–90secs rest in between.