If you need a V-shape back workout (nothing wrong with building ’em vanity muscles), choose exercises that offer speedy results. The routine in the box below employs overhand, underhand and neutral grips, which combine to demand more of your biceps and triceps. Also, the multi-muscle moves will build your chest, back and shoulders, says Matt McGorry, personal trainer from Peak Performance, New York, who created the routine.
1 BENCH PRESS
Lie on a flat bench. Using an overhand, shoulder-width grip, hold a barbell straight above your sternum. Now, lower it, pause and press it back up. Keep your elbows tucked so that when you’re in the lowered position, your upper arms form a 45-degree angle to your body.
Hang from a chin-up bar using an underhand, shoulder-width grip. Pull your chest to the bar. Once the top of your chest touches the bar, pause and then slowly lower yourself. If chin-ups are too hard, try a pulldown machine instead and use an underhand grip.
3 SEATED DUMBBELL SHOULDER PRESS
Sit at the end of a bench with your torso upright. Hold a pair of dumbbells just outside your shoulders, with your palms facing each other. Press the weights up until your arms are straight, then slowly lower them to the starting position.
4 BARBELL ROW
Grab a barbell with an overhand grip that’s just beyond shoulder-width. Keeping your back naturally arched, bend at your hips and knees, and lower your torso so it’s almost parallel to the floor. Let the bar hang, and then pull it towards your upper abs. Pause and slowly lower the bar.