How I transformed my back from from a flatter less defined back to visible muscle lines. This doesn’t happen by accident—it’s a mix of training properly, progressing, and staying consistent.
1. I started training back with intent
* Slowing down reps
* Controlling the weight
* Actually feeling my lats and upper back working
2. I focused on key exercises
* Lat pulldowns (for width)
* Seated rows (for thickness)
* Single arm rows (for balance & depth)
* Rear delt flys (for that definition at the top)
* Cable face pulls (for posture & size)
* Bent over row & back extension (for deep back line)
3. I learned mind-muscle connection
* Pulling through my elbows, not my hands
* Keeping shoulders down instead of shrugging
* Squeezing at the back of every rep
4. Progressive overload
* Gradually increasing weight OR reps over time
* Not staying comfortable in workouts
5. Consistency over everything
* Training back 2x per week
* Showing up even when I didn’t feel like it
6. I leaned out
* Reducing body fat through a clean whole foods, high-protein diet, and resistance training to make underlying muscles more visible.
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