In this routine, we are making sure you really target those back muscles with challenging moves. This is an intermediate back workout designed to help you tone and build strength. The trick to getting the most out of this workout is to choose weights that challenge you without being so heavy that you lose proper form.
We’ve chosen the best, most effective exercises to target your lats (the muscles running down the sides of your back torso), upper back, lower back, and the back of your shoulders. With this routine you can get a full workout guaranteed to bring sexy back!
What You’ll Need: a lateral pulldown machine (found at most gyms), a medium dumbbell (15-25 lb.), and light to medium dumbbells (5-12 lb.)
What to Do: Complete each exercise for the number of sets and reps assigned. Rest for 60 seconds in between sets.
Below, we’ve included videos showing you how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.
1. One-Arm Dumbbell Row (use 15-25 lb. dumbbells) – 4 sets of 12 reps on each side
2. Dumbbell Reverse Fly (use 5-12 lb. dumbbells) – 4 sets of 12 reps
3. Close-Grip Lateral Pulldown – 4 sets of 12 reps
4. Superman – 4 sets of 15 reps
5. Push-Ups – 3 sets of 10 reps
One Arm Dumbbell Row
Dumbbell Reverse Fly
Close Grip Lateral Pulldown