Harley Pasternak: 5 Easy Moves You Should Do at the Gym

03/12/2014 at 02:00 PM ET

Harley Pasternak
Courtesy Harley Pasternak

Harley Pasternak is a celebrity trainer and nutrition expert who has worked with stars from Halle Berry and Lady Gaga to Robert Pattinson and Robert Downey Jr. He’s also a New York Times best-selling author, with titles including The Body Reset Diet and The 5-Factor Diet. Tweet him @harleypasternak.

Last week I wrote about five exercises that can make you look stocky, blocky and (okay, I know this doesn’t rhyme) thick. So this week, I’m giving you five exercises that can actually make you look longer, leaner and even give you a natural chest lift.

The key is to focus on strengthening the muscles that attach to the back of your body (a.k.a. your posterior chain). By strengthening your upper back (rhomboids), back of your arms (triceps), back of your shoulders (rear deltoids), lower back (spinal erectors) and back of your thighs (hamstrings), you’re pulling yourself back, opening up your torso, lengthening your midsection and improving your posture. In the process, you will give yourself a natural chest lift, reduce back pain and look way better in your clothes (and in the buff).

Try each of these moves at home for 3 sets of 20 reps:

Stiff Leg Deadlifts

Leg Deadlifts
Courtesy Harley Pasternak

Dolphin Extensions

Reverse Incline Rows
Courtesy Harley Pasternak

Triceps Press-ups

Triceps Press-ups
Courtesy Harley Pasternak

Reverse Incline Rows

Reverse Incline Rows
Courtesy Harley Pasternak

Bent-Over Reverse Flys

Bent-OverReverse Flys
Courtesy Harley Pasternak

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guest on

a lot of the exercises he recommends do not take care of the lower back. if he’s going to suggest that these are to be done by everyone, he should take into consideration those of us who are working hard on our core to help a bad back. my trainer is aware of my issues and we protect the back. harley pasternack does not

Anonymous on

Wouldn’t it be best to do the 5 exercises he recommended not to do as well as these 5 above? That way you’re working the opposing muscle groups?

Anonymous on

There are far better exercises for triceps that spare the back.

Allison on

Pasternak’s form on the stiff leg deadlifts looks terrible. Amateurs following the pictures here could easily injure their lower backs. This is a far better guide for doing this exercise to actually target the hamstrings: http://www.bodybuilding.com/exercises/detail/view/name/stiff-legged-dumbbell-deadlift

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