I have put together a work-out routine to target the upper and lower back as well as that bra line area. Each exercise should consist of two sets of 20-30 repetitions depending on the weight used. I recommend a light to medium weight.
Lat Pull-downs
incline cable lat pulldown with medium overhand grip
(Click on image to view this exercise…)
Seated Rows
seated cable row with medium neutral grip
(Click on image to view this exercise…)
Low Back Extension
back extension on machine with arms across chest
(Click on image to view this exercise…)
One-Arm Row
1 arm rear shoulder dumbbell row leaning on bench
(Click on image to view this exercise…)
Rear Deltoid Row
rear shoulder dumbbell row on table
(Click on image to view this exercise…)
Finish with an assisted pull-up and push-up super-set (Do as many reps as you can: even if it is only a few).
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