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By Chris Cander
 According to the American Chiropractic Association,
experts estimate as many as 80 percent of all Americans
will experience a back problem at some time in their lives.
One way to minimize your chances of having chronic back
pain is to build a strong back that supports the complex
piece of machinery known as your spine. A pronounced V-taper
creates the illusion of broad shoulders, a narrow waist
and smaller derriere.
Oxygen cover model Kim Dolan admits, “I’d
love to tell people that I took a magic pill, but it
was a combination of consistent training, great nutrition
and regular sleep that got me where I am. I have to fight
my genetics every day to maintain my physique.” She
says gymnastics and weight training completely transformed
her back in the first 12 weeks. “However, posture
and core strength will improve even within the first few
weeks,” she says. Regardless of your goals, Kim
suggests that you choose a weight that is challenging
on the tenth rep, but will allow you to do five more beyond
that. Do three sets of each exercise.
Low Cable-Row
Attach a narrow-grip handle on the low-cable pulley.
Brace your feet against the platform and keep your knees
slightly bent. Lean forward and straighten your arms to
stretch your lats completely. Really stretch into this
position, then, as you drive your heals into the platform,
pull the handle into your contracted stomach and sit up
straight. Arc your back and squeeze your back muscles,
holding for two counts to maximize the peak contraction.
Bent-over Barbell Row with Reverse Grip
Bend knees slightly and grasp a barbell with a wide
underhand grip. With your upper body at a 45-degree angle
to the floor and your back arched, pull the bar to your
bell button level. Return until arms are extended and
shoulders are stretched forward.
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