From one person to the next, people want nice backs. Whether you’re male or female, a sexy, strong back is desirable. It’s not hard to get there! All it takes is time, effort, and perseverance. For more than cosmetic purposes, having a strong back is incredibly useful in everyday life. We will outline a great back workout in a gym to get you that back you’ve been wanting. Please ask questions below if you are unsure about a particular exercise. We enjoy this workout because it hits all parts of our back. We also enjoy it because we did this workout together! Find a workout buddy–it keeps up the level of fun and motivation!
Quick Workout Summary
- Seated cable rows
- Lat pull downs
- Pull-ups
- T-bar rows
- Straight-arm pull down
- 1-arm row
- Rack pulls
- Back extensions
1. Seated cable rows. The reps and sets all depend on what you’re going for. I usually do 4 sets of 1-5 reps for strength. If you’re going for muscular endurance, try 12+ reps. This applies for the rest of the workout. Make sure to isolate your back, and just pull with your arms.
2. Lat pull downs. Make sure you’re not using your whole body to pull it down, but instead using your arms to once more isolate your back. And don’t pull it behind your head!
3. Pull-ups or assisted pull-ups. Make sure you go through these with every last bit of juice in you. These are pull-ups, not chin-ups. What’s the difference? Pull-ups have your knuckles facing you, chin-ups having them facing away from you.
4. T-bar rows. Not every gym has this, so we are lucky to be able to use it. It’s a lot of fun! Make sure your body is tight and strong as you row it towards yourself. If you don’t have a T-bar, try using a regular old barbell.
5. Straight-arm pull down. Make sure your arms are straight on this one and you use your back rather than your triceps.
6. 1-arm row. Try to lean against something to give yourself more of a challenge and a way to stabilize your other muscles. Go hard!
7. Rack pulls. For this one–first off–you need to be making a cute face like Hungry is making. Second, make sure the bar in the squat rack is in the right location so that you can do a small pull and then release it slowly back to the bar. It should make some noise and it should be heavy because this is a small movement.
Rack pulls
8. Back extensions. We always like to finish off with back extensions to work our lower back as well as everything else. You can do this with or without weight and make sure you are contracting the proper muscles.
And THAT will bring sexy to your back! This was a really fun workout and it’s even more fun if you get into it and work hard. Get a great playlist ready for yourself and kill it! Each exercise is important in a certain way. It’s important to keep form at tip-top shape and keep isolating your muscles for an effective workout. Remember, we are always here for advice or questions! If you have a question, please comment below! Use this workout to stay hungry and fit!
BONUS PUPPY PIC
Great workouts! Thanks so much for sharing!
Thanks for stopping by!
Good workout man. Going to bookmark this and try it out on my next back day. Except I really love to do rack pulls first and try to go heavy. Thoughts on that? Thanks man
As long as you get some blood flowing with a few warm-up sets first you should be fine! Sometimes going heavy first can really help set an intense tone for the rest of the workout. Also, a big lift like that can pre-exhaust you to force all of your other muscles to work harder in the following exercises. Give it a shot and see what works for you!