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It’s all about my backside this year.

January 16th, 2012 3 Comments

I’ve always had dreams of a bigger, firm butt and better posture.  Along with toned arms and a flat tummy and….the list goes on.  But don’t we all have that list?!

Until I met my new trainer Cederick, I never thought an ass, let alone a tight one, was possible.  Thankfully I was wrong!  My gluts are getting stronger and tighter by the day.

This exercise – a row combined with a squat – is just one of the many that go into his back and butt regimen.  It’s one I believe you will enjoy because it works EVERYTHING with an emphasis on the gluts and rear delts.  Below is a breakdown of how to do it.  It’s easy to execute once you get to the machine.

** If you click on the photo above it will enlarge in a new window for you.***


  • Lower the pulley on the weighted column to the ground (you can see the machine in the top picture).  Attach the rope handle you would normally use for tricep pulls. Start with light weight (about 2 plates) so you can test out the movement first, then go back and add more if you need it.
  • Step back away from the column.
  • Spread your feet a little farther than hips distance apart.  Take a deep breath and exhale with your core.  Stand tall maintaining that firm core.
  • Let the weight pull your arms and shoulders forward then rotate your shoulders back.


  • Keeping your abs engaged and the weight in your heels, squat down to a 90 degree angle.  (I could have gotten lower.)


  • Using your rear delts, begin to pull the ropes back keeping your elbows high. Squeeze your shoulder blades together.
  • Release your arms forward ALL THE WAY so they are fully extended.
  • Pushing through your heels, stand up tall.  Now you’ve completed one rep.
  • **Advanced move:  Pull back and push through your heels to stand up AT THE SAME TIME.


More from Cederick in the upcoming weeks. It’s hard to get him on video because his schedule is so packed!
You’ll appreciate his philosophy on toning.  Like most, he uses light weight and many reps, but then adds in multiple angles that have proven to be very effective.

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  • JodiElle

    Mary – are you standing tall/squatting between each rep? Or, are you staying in the squat position the whole time and repeating only the arm movement? Thank you for this post – and happy new year! xo

    • Good question Jodi.

      I’m standing in between each rep so I squat and pull a total of 20 times.

      I’ll update the instructions now. Thanks for your comment!

  • Roya

    Do you do yoga, Mary? I have a similar build but have recently “grown” my ass mostly through yoga (interspersed with my cardio, 20-30 minute runs on an incline). My thinking is that yoga is for the most part anaerobic (I tend to gain weight when I’m doing it heavily) and can add bulk. Generally, I hate that, but could use it on my booty to balance my figure out. The scale goes up a little, but all in all, I feel it’s more aesthetically pleasing then my usual narrow-hipped, flat ass-ed figure.

    Nice back, btw!