163714133One of the most common mistakes fitness junkies make is to only work muscles that they can see in the mirror. By working the back of your body, you’ll develop a strong, sexy-looking frame, as well as prevent injury. While the front is all that you can see, everyone else can see your back as well.

A simple approach to targeting the back of your body is to incorporate pulling movements. These pulling movements will strengthen the muscles of your back, shoulders, and biceps. So set aside 30 minutes, grab a set of dumbbells, and get ready to build a better back. All you need to complete this workout is a set of dumbbells and a bench.

These three pulling exercises move your body through a full range of motion, increasing both strength and mobility. While you should be pushing yourself to complete each workout, you should never reach total failure, or the point at which you cannot move the weight.

Perform three sets of 12 repetitions for each exercise, resting for one minute between sets. Finally, don’t forget to warm up and get your body ready for this challenging workout. Follow these steps and you’ll have that sexy back in no time!

Exercise Your Way to a Beautiful Back with this Back Workout

Bent Over Rows 11. Bent Over Row

The bent over row is a great exercise for targeting the sides of your torso, the middle of your upper back, and other great back muscles. Begin by holding the dumbbells with the palms facing your body. Bend your knees slightly, and push your hips back until your torso is at approximately 45 degrees to the ground. Maintain a neutral spine, and pull the dumbbell to the waistline, initiating the movement with your elbows to ensure that you’re using the proper muscles. Keep your elbows close to your body, and avoid locking the elbow at the bottom of the movement. Bring your arms back down slowly, and repeat.

Next: Rear delt flies…

92590336-12. Rear Delt Fly

Begin by gripping a dumbbell in each hand, palms facing towards the body. Bend your knees slightly, and push your hips back until your torso is at approximately 45 degrees to the ground. Maintaining a neutral pine, raise the arms outward until the entire arm is parallel to the floor. Make sure to keep your elbows locked in one position during the entire movement. Bring your arms back down to starting position. That’s one rep! You can also try this resting your body on a stability ball.

Next: Bicep curls…

1212026843. Bicep Curl

The dumbbell bicep curl can be either performed standing or seated. In either option, maintain a neutral spine. Begin by gripping a dumbbell in each hand, palms facing the front and raise the weights upward by bending your elbows. Lower the weights slowly, keeping your elbows close to your sides and avoid locking your elbows. Repeat.

That’s it! With these three, simple, exercises you can target your back muscles to maximize a quick, simple workout and bring sexy back (get it? Sorry, we couldn’t resist)!