Back Workouts 

Back Workouts

Great back workouts are essential to any good exercise program. Our back muscles are involved in just about every move we make each day, so it is important that they are strong enough to handle all of that work. A strong back also provides a solid foundation of strength for other muscle groups. You will have trouble being able to do squats or do a plank –two essential movements-if your back is weak. 


Sadly, back day is one of the most overlooked workout days.  People neglect working out their back muscles because it is not as glamorous as some of the other muscle groups such as biceps, chest, and core.  Overtraining your chest and neglecting your back can lead to muscle imbalance.  


Aside from the strength and functionality benefits of training your back, you’ll find that a solid back and well-developed shoulders make your waist look smaller.


Start incorporating these back workouts into your routine.




Cable arm stretchers

Cable Arm Stretchers

Step1: Attach a handle to the very top of a cable machine

Step 2: Grab the handle and kneel down with one knee onto a mat

Step 3: keep your arm tucked into your side and pull the handle down to your side

Step 4: Squeeze your back and stretch all the way forward so your arm is completely straight

Step 5: Complete 3-4 sets of 10-15 repetitions on each side





Decline Bench Dumbbell Pullover

Step 1: Lie down on a decline bench with both legs securely locked in position. Reach for the dumbbell behind the head. Slowly lift the dumbbell up from the floor by using your arms.

Step 2: When positioned properly, your arms should be fully extended and perpendicular to the floor. This is the starting position.

Step 3: Begin by moving the dumbbell back down as if you were going to place it on the floor, but instead, stop when the arms are parallel to the floor. Tip: Keep the arms fully extended at all times. The movement should only happen at the shoulder joint. Inhale as you perform this portion of the movement.

Step 4: Now bring the dumbbell up while exhaling until you are back at the starting position. Remember to keep full control of the dumbbell at all times.

Step 5: When finished with your set, slowly lower the barbell back down until it is level with your head and release it.

Step 6: Complete 3-4 sets of 10-12 repetitions on each side.




Lat Pull Down


Step 1: Sit at the Lat Pulldown station and grab the bar with an overhand grip that’s just beyond shoulder width. Your arms should be completely straight and your torso upright.

Step 2: Pull your shoulder blades down and back, and bring the bar to your chest. Pause, then slowly return to the starting position.

Step 3: Complete 3-4 sets of 10-12 repetitions on each side.




One Arm Cable Pulldown


Step 1: Attach a handle to the top of a pulley system

Step 2: Kneel onto a mat next to the cable tower

Step 3: Put your right hand onto the tower and your left hand holding the handle

Step 4: Pull the handle down and squeeze your back

Step 5: Slowly bring the handle back up over your head

Step 6: Complete 3-4 sets of 10-15 repetitions on each side


One Arm Dumbbell Rows

Step 1: Stand to the right of a weight bench, hold a dumbbell in your right hand with your palm facing in

Step 2: Place your left knee and your left hand on top of the bench for support. Let your right arm hang down and a bit forward

Step 3: Pull your abdominals in and bend forward from the hips so that your back is naturally arched and roughly parallel to the floor, and your right knee is slightly bent. Tilt your chin toward your chest so that your neck is in line with the rest of your spine

Step 4: Pull your right arm up until your elbow is pointing to the ceiling, your upper arm is parallel to the floor, and your hand comes to the outside of the ribcage

Step 5: Lower the weight slowly back down



Plank rows

Step 1: Take a dumbbell in each hand and get down into push-up position so that your toes are touching the floor and your hands holding yourself up on the dumbbells.

Step 2: Make your body into a straight line (Plank position).

Step 3: Pull the right arm dumbbell up to your chest while you balance yourself on the other arm.

Step 4: Complete 3-4 sets of 10-12 repetitions on each side.



Resistance Band Rows

Step 1: Start by picking a resistance band. Hold the handles of the resistance band, then place the center of the band under your feet

Step 2: Bend your body at the waist while keeping your head facing the floor Step 3: Pull the handles back until they are next to your side and elbows are behind you

Step 4: Slowly release

Step 5: Complete 3-4 sets of 10-12 repetitions


Reverse Flyes

Step 1: Hold a dumbbell in each hand, stand with knees slightly bent.

Step 2: Keep your back flat, bend forward at the hip joint

Step 3: Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together.

Step 4: With control, lower the dumbbells back toward the ground

Step 5: Complete 3-4 sets of 10-15 repetitions


Seated Row


Step 1: Sit down on the low row with your knees bent and grasp the cable attachment. It often has a triangle handle, but it may be a bar.

Step 2: Position yourself with your knees slightly bent and so that you have to reach to grab the handle with outstretched arms yet without curling the lower back over.

Step 3: Your back should be straight at all times, not bent, and you will want to keep your torso still throughout the exercise.

Step 4: Brace the abdominals and you’re ready to row.

Step 5: Complete 3-4 sets of 10-12 repetitions





Single Arm Cable Squat Row

Step 1: Hook the handle up to the cable machine and place the handle at a notch about waist height.

Step 2: Grab the handle with one hand and pull it out so that the cable is tight.

Step 3: With your arms extended bend at the knees and squat down till your knees make a 90 degree angles.

Step 4: while holding the squat position, pull the handle straight back and pinch your shoulder blades together.

Step 5: Complete 3-4 sets of 10-12 rows while holding the squat position then switch to complete 10-12 rows on the opposite side.


Looking for more great exercises?  Check out the LivRite Fitness exercise library.  


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