A man in crossfit gym looking away while holding a weight bar on shoulders

Bringing Sexy Back: Male & Female Back Workouts

The sexy back is…Back! Whether you’re coming or going you want to slay it. Truth be told there is even scientific research that supports the sexy back theory. A 2017 study found that a slightly arched back may give off a primal  signal that a woman is ready to mate. 

Researchers from Portugal used eye-tracking technology to follow their participant’s gaze when viewing the female form. Even with different posture and poses, men and women spent more time looking at models with a slight arch to their back. And rated them as more attractive. So there’s that. 

Anyway, male or female, a contoured back is hot. But it don’t come easy. The emphasis is on definition, not size. That’s where a lot of guys stumble. Fighting the urge to bulk up, focusing instead on small muscles to get that chiseled physique.

So on to back exercises… these will target the upper, middle and lower back. As an added bonus, a good back workout also helps hone core muscles which will carry you into good health as you age.

Ladies first, grab your barbells and get going:

1. One-Arm Dumbbell Row – 4 sets of 10 reps on each side

2. Dumbbell Reverse Fly – 4 sets of 10 reps

3. Close-Grip Lateral Pulldown – 4 sets of 12 reps

4. Superman – 4 sets of 15 reps

5. Push-Ups – 3 sets of 10 reps

These are pretty basic, but the exercises themselves aren’t that sexy. Superman and pushups don’t require any weights. The pulldown requires gym apparatus. But for the most part, you can do these at home.

Now for the guys, it’s more complicated. Most men know their way around the weight room, and have pretty much nailed the bench press, squats and lifts. But it’s the following under-appreciated exercises that we’re talking about:

  1. The Pullover. It does for the upper back what squats do for your butt.
  2. Straight arm pulldown. Straight-arm pulldowns are incredibly efficient, completing the look of your lats and increasing the width of your back and posterior delts.
  3. Single Arm Dumbell Rows. A no-brainer for providing definition. Don’t go too heavy.
  4. Pull-ups. For creating the V-shape taper. 
  5. Deadlifts. Demanding, but rewarding. It works the entire back chain.

If you guys need any validation, trainers for James Bond/ Daniel Craig and Captain America Chris Evans used these moves on their clients to get ripped for movie roles.

Working on your back may seem thankless at times. After all, those muscles don’t get attention in the mirror. Which is precisely what makes them so sexy. The understated appeal of a well-rounded figure will give people whiplash when you walk by. #Goals.

What do you think?

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