Back workout Archives

Whole Back Workout

Full Back workout Deadlifts hyperextensions lat pulldowns Do you know all the muscles of your back? We categorize it as the back but there’s a bunch of different muscles working together. It’s important to train each and more important to know how it works. This workout hits it all in just 40 minutes and is achievable at all fitness levels. This back workout includes deadlifts, hyperextensions, lat pulldowns, and pullups.

Upper back superset – 3/4 sets

Don’t go more than a week or two without doing pull-ups. Assisted ones are perfectly fine. All sizes, shapes and fitness levels approach pulls differently, but the results are dramatic; improved strength and an aesthetic that aligns with just about everyone who goes to the gym. The second exercise in this superset is the Iso lateral pulldown. By sitting on a standard pulldown machine sideways and using one arm at a time allows for a better stretch. Ignore anyone telling you you’re sitting in the machine wrong and focus on the results!

Pull ups with bodyweight, rep until failure each set

Full Back workout Deadlifts hyperextensions lat pulldowns

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Iso lateral lat pulldowns with ascending weight 12, 10, 8 reps

iso lateral

Mid back portion superset

Moving on to the middle back. These are staples of every bodybuilder’s workout menu. I like to call the rows, lawnmower pulls because you mimic the motion of starting a lawnmower. I also can’t always remember its name. Regular pull ups are great but try these bodyweight pull-ups using the smith machine.

Flat bench dumbbell isolateral Row12, 10, 8
Full Back workout Deadlifts hyperextensions lat pulldowns
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Mid back pull ups rep until failure

Low Back Superset

The low back is super important. Taking a strong low back with you into your 30s & 40s will say a lot about your health for the rest of your life. Mobility is the key so don’t slack. Here we did some hyperextensions to really focus on squeezing the muscle. Then, if you thought you weren’t going to see deadlifts in this workout you were wrong. Since we’re near the end of the workout, you’re not going to be able to go heavy. Light weight and great form are the ingredients needed

Hyperextensions with weights until failure. Special attention put on middle back.

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Modified Deadlifts 12, 10, 8

Full Back workout Deadlifts hyperextensions lat pulldowns

Stretch well and walk out straighter than you came in. Go Strong Mamas!

30 Minutes to Muscle – Back Day

While it’s not ideal, yes, you can do this workout in 30 minutes!
It’s not a walk in the park but you’ll feel like your floating out of the gym by an inflated upper torso by minute 30. That’s a good thing. Really. It is.

If you’re working with a limited amount of time it helps to follow 2 simple rules.

Avoid Eye Contact
The earlier you go the less chance for chit-chat. There are worse things to be than a social butterfly, but at the gym stay focused on the weights. The best way to do that brings me to the second thing to remember.

Headphones Stay On

The Back Workout

Supersets (3 sets each)

1.) Pull-ups with body weight until failure
superset this with Standing Upright Cable Rows 10-12 reps increasing weight

2.) Bodyweight Mid-Row on Smith Machine until failure superset this with
One Arm Dumbbell Row

3.) Standing Lateral Pulldowns 12, 10, 8 reps with increasing weight
superset this with Mid-upper Back Back Extensions until failure

Take a minute in between each superset, get a drink and stretch. This 1-2 minutes go by fast but you’re not going too heavy so it’s plenty of recovery time.

What are you favorite Back Exercises?