Build strong latissimus dorsi muscles to give your back a sexy 'V' shape and create the appearance of a slimmer waistline.
The following workout routines (with variations for both gym and home workouts) were developed by Bonne Marano, a certified personal trainer in New York City, to help you get strong and look great in your wedding gown. Please remember, when you try this or any other new fitness regime: safety first! If you're not sure you understand an exercise please seek out a qualified fitness professional who can check your form in person.
In the Gym
First, warm up. Extend both arms forward and then pull the elbows into the waistline (as if you're pulling a rolling chair under your desk) 10 to 15 times. Reach both arms overhead and pull the elbows into the waistline 10 to 15 times. Stretch both arms overhead and clasp the hands together. Reach up so that the shoulder blades expand. Drop the shoulders and then lower the arms.
Then do three sets of each of the following exercises. Be sure to adjust the suggested weights based on your personal ability.
The Gravitron Assisted Pull-Up Machine
The set-up: Select the amount of weight you will need for assistance. (For example, a 125 pound woman who selects 75 pounds" assistance will be lifting 50 pounds on her own.) Grab the handles in a wide grip, and place your knees on the pad.
The movement: Squeeze your shoulder blades together and pull yourself up. In a slow controlled motion, allow the machine to lower your body until your arms are straight and you feel a stretch in the upper back. Repeat 12 to 15 times.
Seated Cable Row
The set-up: Attach the close grip handles to the cable pulley. Start with the weight at 40 pounds. Sit on the bench, torso at a 90-degree angle to your legs, and your knees slightly bent.
The movement: While maintaining an erect spine, reach forward and grab the handles. The arms will be extended with a slight bend in the elbows. Pull the handles toward your ribcage. Squeeze the shoulder blades together and bring the elbows into the waistline. Pause, and then in a slow controlled motion, return to the start position.
Front Lat Pull-Down
The set-up: Start with the weight at 40 pounds. Adjust the seat of a lat pull-down machine so that when you are seated and you grab the angled bar, your arms are fully extended.
The movement: Grasp the bar near the ends, palms-out. Keep your torso erect. Squeeze your shoulder blades toward each other as you bend at the elbows, and pull the bar straight down in front of your face to chest level. Pause at the bottom of the movement and slowly return to the start position. Repeat 12 to15 times.
Dumbbell Pullover
The set-up: Lie with your upper back across a bench while holding a dumbbell directly over your chest with both hands.
The movement: Keeping a slight bend in your elbows, lower the dumbbell behind your head to achieve a full stretching your lat muscles. From the stretched position, bring the dumbbell back over your chest.
At Home
First, warm up. Extend both arms forward and then pull the elbows into the waistline (as if you're pulling a rolling chair under your desk) 10 to 15 times. Reach both arms overhead and pull the elbows into the waistline 10 to 15 times. Stretch both arms overhead and clasp the hands together. Reach up so that the shoulder blades expand. Drop the shoulders and then lower the arms.
Then do three sets of each of the following exercises. Start using 5- to 8-pound dumbbells, but be sure to adjust the suggested weights based on your personal ability. Some of these exercises require a dyna-band or exercise tubing.
Seated Row
The set-up: Tie the dyna-band around the leg of a bed or couch. Hold one end of the band around each hand with the palms facing down. Face the bed or couch and sit tall with your legs together and extended in front.
The movement: Exhale and squeeze your shoulder blades together as you pull the band toward you until your hands are alongside your chest. As you bend your elbows, they should travel directly beside you past your waist, not out to the sides. Turn your palms up to face your hips at the top of the movement. Hold for a count of two and release in a slow controlled manner. Repeat 20 to 25 times.
One Arm Row
The set-up: Prop one knee and one hand on the edge of a bed so that your torso is parallel to the floor. Grasp a dumbbell with your free hand and let your arm hang fully extended toward the floor.
The movement: Keep your back flat as your draw your elbow up toward the ceiling and pull the dumbbell up and toward your hip. Slowly lower the dumbbell and repeat 15 to 20 times.
Broomstick Pull-Ups
The set-up: Place the handle of a broomstick between the seats of two chairs placed about three feet apart. Lie down between the chairs so that your upper torso is directly under the broomstick. Bend your knees and place your feet flat on the floor. Place your hands on the broomstick with the palms facing in.
The movement: Keep your lower torso on the floor. Pull your upper torso toward the broomstick, squeezing the shoulder blades together, and push your chest out as your bring your elbows into your waistline.
Workout copyright of Bonne Marano. Photo courtesy of Jim Hjelm.
