You put a lot of time into your arms and legs (you give them an entire day on your weekly schedule!), but what about your back? Having a strong back can improve your posture and range of motion (and it looks good, too).
Your back muscles get some love in many arm exercises, but moves like these bent over Ts will really work your shoulders, upper back, and lower back. Your traps, delts, and lats will definitely feel the burn with this upper body move—as long as you're doing it correctly.
With feet shoulder-width apart, bend deeply at the knees and hinge forward at the waist, as if you are preparing to sit down. Keep your back straight and at a 45-degree angle from the floor.
Extend both arms in front of you toward the floor, and then spread both arms wide, until your body forms the shape of a T. Pause, allowing the back muscles to hold the position, and then return the arms to starting position.
To help you keep your arms flexed and straight, form a "thumbs up" with your hands with the palms facing forward, and keep them in this shape as your arms move up and down into the T.
When you are in the T position, you should feel your shoulder blades stretched back. If your shoulders do not feel flexed, you are not reaching far enough back with your arms.
For an extra challenge, you can add dumbbells. Start small and work your way up!
Wanna continue your upper body workout? Try this 10-minute interval routine.