Bikini Girls Got BACK

by Nicole Cress

Bikini Girls Got BACK

It’s important to have a well-balanced physique and while bikini athletes are not just judged on their back development, I choose not to neglect my back training. I remember when I got so frustrated trying on dresses and being very disappointed that some didn’t fit simply because of my lats. I can proudly say that I no longer look at it as a negative and I can be proud of the development that I have.

Want to make your waist look tiny? Train back.

Want to have that hourglass shape? Train back.

If you are ready to take your back training to the next level then check out this routine!

  • Smith Machine Rows (Multi Grip)
    • 3 sets of 8, 6, 4 reps (Do 8 reps with a wide grip, then 6 or as many as you can with medium grip and then 4 reps with close grip. You are NOT going for weight here but control)
  • Close Grip Pull-Downs
    • 3 sets of 10 reps (Face away from the machine and pull the bar to your upper chest while keeping a hard arch in your thoracic region)
    • Superset - Wide Grip Pull-Downs
    • 3 sets of 8-10 reps (Up tempo with a good stretch at the top)
  • Dumbbell Rows - Leaning on the Wall
    • 3 sets of 8 reps (3 second eccentric with a 2 second flex at the top)
    • Superset - Dumbbell Pull-Overs
    • 3 sets of 12 reps (Keep chest up and only pull to just above the forehead)

Nicole Cress
Nicole Cress

Health & Wellness Coach, NPC National Bikini Competitor, Team BeautyFit® Athlete

Nicole Cress is a health and wellness coach and the co-owner (with her husband, Allen Cress) of Maximum Performance Training, where she helps others reach their fitness goals through online coaching. She holds a degree in exercise science from Transylvania University and advocates living a balanced lifestyle, guiding her clients to focus on being whole and well in mind, body and spirit. She is the Founder of SheLifts Women’s Retreat. A national-level bikini competitor who has been competing since 2010, Nicole is also a Team BeautyFit-sponsored athlete with a mission to help women feel beautiful inside and out.


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