How do you get a defined back?

[Anonymous]

I think a toned back with a little muscle definition is sexy. What’s the best way to achieve this?

[Anonymous]

You have to be normal weight, because even if you’re very strong at a higher weight you won’t see definition. Lifting weights, rock climbing, and yoga can all help create tone.

[Anonymous]

Yup. Healthy weight with low enough body fat that your muscle definition can show through. And you get good muscle definition through a well rounded strength training routine - ie, not just your back muscles, but shoulder, chest, arms, etc.

[Anonymous]

Anonymous wrote:You have to be normal weight, because even if you’re very strong at a higher weight you won’t see definition. Lifting weights, rock climbing, and yoga can all help create tone.

This. Also very hard to do as an “apple” shake unless you get to a low body fat percentage

[Anonymous]

Push ups, planks, burpees, yoga vinyasas (chaturanga), back rows, back flys. And also being lean enough.

[Anonymous]

I've noticed this with classical dancers. I guess do whatever they do?

[Anonymous]

Reformer Pilates here

[Anonymous]

Heavy dead’s

[Anonymous]

This is tough because it incorporates so many different muscle groups. You want to work your arms, shoulders, lats, lower back, and also be pretty lean. Good suggestions above for rows, push ups, skull crushers, lat pullovers, all kinds of rows, reverse flys, push press, overhead press, Arnold press…basically any upper body work will help with this! You want to also work your chest to balance it though.

[Anonymous]

Honestly though this is 90%+ genetics. You can build muscle, but unless you're crazy ripped (or very thin) this will not necessarily happen without the genetic piece.

[Anonymous]

Swimming & Weights

[Anonymous]

Anonymous wrote:Honestly though this is 90%+ genetics. You can build muscle, but unless you're crazy ripped (or very thin) this will not necessarily happen without the genetic piece.

I would agree if we were talking about abs which some might never achieve even super lean, because they hold all their fat over them, but a defined back should be possible for pretty much anyone. Sure, it will be easier for some than others, but the recipe is the same for all: lift weights and get lean.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Honestly though this is 90%+ genetics. You can build muscle, but unless you're crazy ripped (or very thin) this will not necessarily happen without the genetic piece.

I would agree if we were talking about abs which some might never achieve even super lean, because they hold all their fat over them, but a defined back should be possible for pretty much anyone. Sure, it will be easier for some than others, but the recipe is the same for all: lift weights and get lean.

Absolutely agree! Having back muscles is not genetic.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Honestly though this is 90%+ genetics. You can build muscle, but unless you're crazy ripped (or very thin) this will not necessarily happen without the genetic piece.

I would agree if we were talking about abs which some might never achieve even super lean, because they hold all their fat over them, but a defined back should be possible for pretty much anyone. Sure, it will be easier for some than others, but the recipe is the same for all: lift weights and get lean.

Some of it also depends on where you are naturally lean. I’m pear-shaped so am lean on top, heavy on the bottom and have defined arms/shoulders/back just by doing high-rep light arms work a couple of times per week. No matter how fit/strong I get, though, including doing regular leg work, my legs and butt have never been defined.

[Anonymous]

Years of wonderful downward dogs. I love them. My back is beautiful.