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Back fat, be gone! Do this back day workout if you want a sexy, toned back. This is a good upper back workout but it works all the muscles in the back, because it also has exercises to strengthen your lower back! Try this as your next back workout routine.

Strengthen Your Upper Back and Your Lower Back in One Workout

 

It’s been awhile since I have posted a back day workout. In my honest opinion, there is nothing sexier than a toned back (Note: I’m singing Justin Timberlake’s Sexy Back in my head). 

This back day routine involves high reps AND heavy weights. As you’ll see, there are some exercises where you’ll be doing a high number of reps…and some exercises that you’ll be doing a low number of reps. You may have to adjust the amount of weight you are lifting depending on the number of repetitions.  




 

Back Day Workout to Strengthen Those Back Muscles

 

Make sure you’re doing slow and controlled movements. Don’t slam or drop the weights when you’re letting go of the contraction. And as my fitness role model Sarah Bowmar would say — Imagine that your back muscles are “swallowing” your spine in every rep. And if you can, pause for a second at the peak… You will feel the burn, work the muscles in your back, and get the sexy back that you want! *Side note: most of these are back muscle exercises are for the gym (specialized equipment needed).

 

Important Note: This workout includes Assisted Pull-Ups, which requires an Assisted Pull Up machine… If you don’t have access to one, try Pull Up Assistance Bands. You just attach them to a bar and it’ll assist you in pulling your body up.

 


 

 


 

 

This back day workout will help you strengthen your lower back muscles as well as strengthen your upper body. Get rid of back fat and bra bulge with this back day workout!

  

 

Sexy Back Workout:

5×10 Back Extensions

4×10 Narrow Reverse Grip Lat Pulldowns

3×10 Bent over Dumbbell Rows (each arm)

2×10 Assisted Pull-Ups

1×10 HEAVY Wide Grip Lat Pulldown

  

*the infographic with the workout illustrations is from Workout Labs. CWPS did not design, create, and does not own the illustrations.

 

 

 


 

 





 

If you enjoyed this workout, you may also enjoy Halter Top Ready Shoulder Workout, or 5 Exercises for Toned, Sexy Arms You Need To Do Now!

 

 

Back fat, be gone! Do this back day workout if you want a sexy, toned back. This is a good upper back workout but it works all the muscles in the back, because it also has exercises to strengthen your lower back! Try this as your next back workout routine.

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