The Strappy Sports Bra Workout for a Strong, Sexy Back
Strappy sports bras are so in-and summer is the perfect time to wear them inside the gym (and out!). Nike Master Trainer and Barry's Bootcamp instructor Rebecca Kennedy has the perfect workout to help you pull them off. These moves will tone your upper and lower back as well as your rear deltoids (aka the back of your shoulder) so that all eyes will be on the muscles underneath that cute sports bra. (Wearing an off-the-shoulder shirt to give a glimpse of those straps? Kennedy has a perfect shoulder workout for that too.)
Do four sets of these four moves for a solid back workout that will hit your legs, core, and arms as well.
Pullover with Bridge
Lay face up on the bench with knees up and feet flat. Hold a dumbbell vertically over chest with two hands and arms outstretched. Squeeze glutes to raise hips off the bench. Lower dumbbell slowly behind head with a slight bend in the elbows until arms are by ears. Slowly pull dumbbell back over chest, squeezing shoulder blades together.
Do 10 reps.
Single-Leg Deadlift with IWT
Stand with feet together, and extend right leg backwards, balancing on left leg. Shift weight back into hips while leaning forward so that chest and right leg are parallel to the ground. Holding this position, lift arms up to form the letter "Y." Squeeze shoulders together and pull elbows in to form a letter "W," then extend arms out to sides to form the letter "T." That's one rep. Swing arms down and back up to form a "Y" again for the next rep.
Do 5 reps on each leg.
Split Squat Row to Press
Start in a split squat position with left leg forward and right leg back. Lean forward holding one dumbbell in right hand, arm extended towards the floor. Squeeze right shoulder blade to row dumbbell up towards right shoulder with chest squared forward. Brace left hand on left knee for balance while twisting chest open to the right and pressing dumbbell overhead. Slowly lower dumbbell down to shoulder and reverse row to return to starting position. That's one rep.
Do 5 reps on each leg.
Deadlift to Reverse Grip Row
Start with feet hip-width apart, holding dumbbells in front of hips. Shift weight back into heels and lower dumbbells down legs with knees bent and back flat. Maintaining this position, pull elbows wide and row dumbbells up to chest level. Then lower back down, spin dumbbells so palms face forward and row dumbbells up to chest, keeping elbows in tight. That's one rep. (Want more badass back exercises? Try this 30-Day Back Challenge!)
Do 10 reps.
