In your quest for an attention-grabbing torso, don’t let your rear view take the back seat at the gym. A chiseled back not only commands attention at the beach, it also helps improve your posture, makes your waist look slimmer, and builds all-around strength and power to pull, swing, and throw harder. This challenging workout designed by Mike Mejia, a strength and conditioning coach in Long Island, New York, uses compound movements to work multiple muscle groups at the same time so you’ll see bigger gains in a shorter amount of time. Test your control and coordination with this 5-move circuit now.

1. Unilateral Romanian Deadlift with Reverse Fly: Stand holding a pair of light dumbbells at arms length in front of you. Begin by lifting your left foot a couple of inches off the ground behind you with your right leg slightly bent. Without changing the bend in your knee, bend at your hips, lower your torso, and lift your left leg until it’s almost parallel to the ground. As you’re doing this, pinch your shoulder blades together as you bring the dumbbells out to your side in an arcing motion. In the top position, your torso and back leg should be just about parallel to the ground, with your elbows slightly bent and your arms running perpendicular to your body. Pause for a second, and then drive your heel into the ground to stand back up. Complete 8 to 10 reps, then switch sides.

Tip Try and integrate the movement as much as possible, so that the deadlift and reverse fly happen simultaneously.

2. Renegade Rows: Get into a pushup position holding a pair of hexagonal dumbbells, or kettlebells. With your core braced tightly and feet spaced about shoulder-width apart, begin by rowing one dumbbell up until your elbow passes your torso. Pause for second then lower the dumbbell back down and switch to the other side. Complete 12 to 16 reps.

Tip Try and keep your hips as steady as possible and avoid “rolling” your hips from side to side. Try to envision balancing a glass of water on your tailbone without spilling it.

3. Kettlebell Swings: Stand holding a kettlebell at arm’s length in front you. Begin by driving your hips back and bending at the knees, as you bring the kettlebell back, between your legs. In this position, you should be in no more than a half squat, with your hips and torso forming about a 45-degree angle with the ground. Next, drive your heels into the ground as you use your hips to swing the kettlebell up, while keeping your shoulders “packed” tightly, until your arms are outstretched nearly parallel to the ground. Pause for second, then swing the kettlebell back down. Repeat for 10 to 12 reps.

Tip Keep your shoulders packed tightly and avoid using your arms to create the swing.

4. Cuban Presses: Stand holding a pair of light dumbbells with your arms out to your sides and bent at about 90 degrees so they form the letter “W.” Begin by keeping your upper arms still and “pivot” your forearms so they point down towards your ribcage. Then use your rotator cuff to reverse the motion and return to the starting position. From there, press the dumbbells up overhead and then lower back down. That’s 1 rep. Repeat the sequence until you’ve completed 10 to 12 total reps.

Tip Try and use your deep shoulder muscles to rotate your forearms and avoid using momentum.

5. Reverse Lunge with Pulldown: Stand in front of an adjustable cable station and grab the upper handles. Step back into a reverse lunge and simultaneously use your back to pull the handles down towards your chest. In the bottom position, your back knee should be just a couple of inches of the ground, with your chest held up and out, and your hands at the sides of your chest. Pause there for a second and repeat to the other side. Complete 12 to 16 total reps.

Tip Make sure to initiate the pull by bringing your shoulder blades down and back and avoid tugging with your arms.

Source: Fitbie