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.
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!
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