Hourglass Back Workout

Getting an hourglass physique can actually be achieved via building your lat muscles! This will give a more tapered look to your torso. Here is a workout to really hit those lats and build your hourglass:

Bent over row: single arm

3 sets of 6-8 reps

- Position yourself behind a bench set back about 45°

- Bend over, keeping the torso straight

- Keep one leg in front of you and use your other arm for support

- Pull the dumbbell back and up to your hip

- Slowly control the weight back down

Kneeling row: single arm

(3 sets of 6-8 reps)

- Kneel in front of a cable, with the cable making a 45° angle

- Start with your arm extended up in line with the cable

- Pull the cable down to your hip

- Pause for a second then come back up

Lat pulldown: neutral grip

(3 sets of 8-10 reps)

- Keeping your back straight and core tight, lean back slightly

- Pull the bar to your chest, driving down and back with your elbows

- Pause for a moment then slowly extend back upward

- Avoid using momentum to pull

Lat pullover

(3 sets of 8-12 reps)

- Grab a rope attachment

- Bend over about 45° and start with your arms extended up parallel to your torso

- Keeping arms straight, pull the rope down to your thighs

- Hold one second, then slowly extend back up

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