Your back is a powerful, beautiful part of your body. A strong, muscular back protects you from injury and can give your upper body an athletic, sexy V-shape. I realized recently that I look at a person’s back (right after their arms) to gauge how fit they are!
I used to hate working my back. But with consistency and heavy resistance, my back muscles responded with nice definition and increased strength. Yours can too using these routines, which work your upper, middle, and lower back.
Remember to lift enough weight to make the last few repetitions challenging. Mix it up by changing the order of the exercises, adding more weight, and varying the reps. Changing the grip (narrow/wide, standard/reverse) is another way to keep shocking your muscles into growth.
If you’re a beginner, use lighter weight to start. Always use impeccable form! Enjoy!
Back Routine 1
- Close Grip Pull down. Cable machine.
- Reverse Fly. Cable machine or a FreeMotion machine
- Machine Row. This machine may look different than the video but its function is basically the same.
- Seated Cable Row. Cable machine
- Barbell Deadlift. Barbell
Back Routine 2
- Wide-grip Lat Pull down. Cable machine
- One-Arm Dumbbell Row. Bench and a dumbbell
- Inverted Row. Smith machine
- Bent-over Row. Barbell or straight bar. Try this with a reverse grip – much more challenging!
- Good Morning. I prefer to do these standing, but it’s an advanced exercise. If you are a beginner weight lifter you can do the Superman instead.
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{ 10 comments… read them below or add one }
Thanks for the info! I was never really worried about my back until I started lifting weights and focusing on core work. I was looking for some good back exercises.
Swimming has done most of the work for me, to be honest!
You’re a rock star with your consistent swimming Lisa. Your back is surely quite beautiful and strong! I wish more people had access to pools, etc. I have trouble with the chlorine myself.
I LOVES me a sexy back!
Thanks for the info. Just as soon as I know my shoulder works, I’ll definitely be trying these out.
You are a BEAST! And I mean that in a gorgeous and stupendous way.
oh my gosh, you are so right about the back. Sure, I work my back, but I don’t give my back efforts the same love that I do my abs and legs and arms ‘n stuff. My back has always been an afterthought, but not after today. Thanks, girl!
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oh, and your back looks freakin’ awesome. ka-BOOM!
i get a major high from tearing my back to shred!s
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Thank you Michelle you’re a hot, sexy mama yoself! Get that shoulder better SOON.
You’re welcome Josie and thank you for stopping by! Get on those back exercises now – I bet you’ll put on the muscle quickly. And Wooot!!!! Thanks
Kohy, this comment made me laugh out loud. You’re the best. Yow, I bet your lats looks awesome!
Pull ups are killer Lindsay. I bet you do them better than me!!!
hot sexy back! I love working out my back. Pull ups (wide grip) are my favorite. I feel stronger each timeI do them.
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Male perspective, aesthetically speaking: No aspect of female physicality is as striking as an athletic, toned, and proportionate back.
When it’s done, and done right, a detailed back says more about a woman than all the toned arms, tight butts, fake finger nails, boobs, and hair extensions combined. A well shaped back is the result of well planned and well executed workouts, and is truly artistic.
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You’re an evolved male, Roy, so it’s always interesting to hear your perspective
. I so agree with you, and it’s how I look at the whole human body. Sculpting, defining, and focusing on different muscle groups is my love. When you see someone who, as you describe it so well, has well planned and well executed workouts, you know it.
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