Wearing an Open-Back Dress? Here's Your Must-Do Workout Move

bonne marcusGuest blogger: Bonne Marcus
A fitness industry expert for 27 years, Marcus holds numerous certifications from the Aerobic Fitness Association of America (AFAA), including Step, Spin, Bosu™, Pre/Post Natal, Youth Fitness, Aqua, and Personal Training. She has taught for New York City’s top health clubs, including Crunch, New York Health and Racquet, and Reebok Sports Club. A recognized name on Long Island, Bonne has taught at Dany Holdstein’s Two Worlds, North Shore Health Club, LA Fitness, Sport time, Equinox and currently teaches at the Sid Jacobsen JCC in Roslyn. Learn more at getfitwithbonne.com.

If you are one of the many brides-to-be preparing to walk down the aisle in an open back or a halter top gown, here are a few of my favorite upper back and shoulder exercises that will enhance your posture and bring sexy back.

Resistance Band Rowing

Wrap a resistance band around a stationary object at about waist height — when you're seated, the band will be in line with your chest. Sit on the stability ball holding the band. (You can do this exercise standing as well). Pull your arms back, grazing your elbow behind your rib cage. As you draw your arms back, squeeze your shoulder blades together; slowly return to start, and repeat. Aim for 25-30 repetitions.

resistance bands rowing

resistance bands rowing

Alternating “L” Raises

Stand with your right arm by your side and your left arm in front of your thigh. Raise both arms to create the letter “L.” Lower to start position, switch arms, and repeat. Aim for 20-25 repetitions

alternating l raises workout

Bent over “T” Raises

Stand with your feet aligned directly beneath your hips (you can also do this seated). Bend your knees slightly, and fold your upper body forward, allowing your arms to hang straight down. Raise your arms parallel to the floor to create the letter “T,” and lower to start position. Aim for 20-25 repetitions.

bent over t raises workout


Lie on your stomach with your arms and legs fully extended. Reach your fingertips for the wall in front of you and your toes to the wall behind you as you simultaneously lift your right arm and left leg off the floor. Hold them there as your lift your head and chest off the floor. Switch the arms and legs until you have a light “splashing” motion. Aim for 30 repetitions.

swimming workout

swimming workout

Need more ideas or have questions? Email me at [email protected] and follow me on Facebook.

—Bonne Marcus

Photo Credit: Robert Cincinnati / Model: Maddi-Lyn Alvarez