GirlsGuideTo | Bikini Body Bootcamp - Day 10

By now you should be feeling like you're on your way to a bikini body in no time. Your eating well and getting in your cardio but if you want to look sexy and lean you're going to have to hit the weights too. Sure we all want to look great from the front in our bikinis but having a good backside is just as important. Today we're focusing on the back. Our fitness expert Jen has given us four great exercises for bringing sexy back.

CHIN UPS - . No more excuses for hiding behind the lat machine. You are looking for best returns for your gym time so make no mistake here. Chin Ups is the best exercise for you entire upper body and shoulder girdle. If you cannot perform full chin ups then perform assisted chin ups using a support chair or a spotter.

LAT PULL DOWNS - They are an alternative to chin ups and build your lat muscles.

BARBELL BENT-OVER ROWS - No other exercise comes close to barbell rows for overall upper back muscle and strength. Start with a small weight but perform it in full range of motion. Later you can also add Seated rows as a finishing move. But always perform compound exercises first and as you training period increases add isolation exercises. T Bar Rows with a straight back, not rounded is an alternative to Barbell Rows.

SEATED ROWS - As already mentioned it is more of an isolated exercise for middle back and you can add it for variety.

ONE ARM ROW - This is an excellent exercise as it forces your body to develop bilateral strength and also makes up for any muscle imbalances.

Written by our fabulous Fitness and Wellness Expert, Jennifer Era. Check out her site at http://jenniferera.com and follow her on Twitter at http://twitter.com/JenniferEra

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