Training your back is 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.

That’s why today, we’re going to focus on the back.

Start incorporating these five back workouts into your routine to eliminate back fat!

Decline bench dumbbell Pull-over

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 Pulldown

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.

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.

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.

Need help getting started?  Our highly trained and certified staff would love to help you reach your goals.  Click on the link below to request a trainer.  Don't wait, start today!

Looking for more great back exercises?  Check out our full list of back workouts. 

Importance of training your shoulders

It is important to strengthen all areas of the body. This is especially true for the shoulders because they are used constantly in everyday life.  Anything you do, from carrying grocery bags, washing your car, even brushing and drying your hair involves the use of your shoulders and upper arms.

Sadly, doing these every day tasks won't tone them nor increase their muscle size. That's what these shoulder workouts are for! 

Add theses shoulder toning exercises into your workouts, and your upper body physique will see an impressive transformation. A little muscle shape and definition can make all the difference when wearing those strappy summer tops.

 BARBELL UPRIGHT ROWS

The upright row is a free weights exercise that primarily targets the shoulders.

The only upright row equipment that you really need is the following: barbell.

Step 1: Stand upright with your feet shoulder width apart.

Step 2: Grasp a barbell with your palms facing downward and your hands closer than shoulder width apart.

Step 3: Keep your arms extended downward with your elbows slightly bent so that the barbell is touching your upper legs. This is your starting position.

Step 4: Keeping the barbell close to your body, exhale and raise the barbell straight up to your chest.

Step 5: Hold for a moment and then reverse the motion back to the starting position.

Step 6: Repeat for 3-4 sets of 10-12 repetitions.

DUMBBELL SIDE LATERAL RAISE 

The seated dumbbell rear lateral raise is a free weights exercise that primarily targets the shoulders and to a lesser degree also targets the middle back and traps.

The only seated dumbbell rear lateral raise equipment that you really need is the following: Dumbbells and flat bench.

Step 1: Grab a pair of dumbbells and sit at the end of a bench. Let dumbbells hang down at arm's length. Palms facing each other.

Step 2: Bend over at your hips until your torso is slightly above parallel to      the ground. Back should be straight with a natural arch in the lower back.          Gaze should be looking a few feet in front.

Step 3: Begin exercise by raising arms straight out from your sides until they are in line with your shoulders, without moving your torso. Pause, then lower weight back down to starting position.

Step 4: Repeat for 3-4 sets of 10-12 repetitions.

FORWARD RAISE WITH STATIC HOLD 

The forward raise with static hold primarily targets the shoulders

The only forward raise with static hold equipment that you really need is the following: Dumbbells

Step 1: Stand with dumbbells in hand. Raise one arm to the side and hold this position.

Step 2: Raise your other arm straight out in front of you until it is parallel to the ground. Pause, then lower back down to the starting position.

Step 3: This completes one repetition

Step 4: Repeat for 3-4 sets of 10-12 forward raises 

Step 5: Switch arms when you have completed 10-12 repetitions

PLATE FRONT RAISE INTO MARIO KARTS

Plate front raise into Mario Karts is a free weights exercise that primarily targets the shoulders and to a lesser degree also targets the middle back and triceps.

The only equipment that you really need for this exercise is the following: weight plates

Step 1: Grab a plate and stand upright with your feet shoulder width apart.

Step 2: Raise the plate up in front of your face

Step 3: Turn the plate from left to right  

Step 4: Bring the plate back down to the starting position

Step 5: This completes one repetition

Step 6: Repeat for 3-4 sets of 10-12 repetitions.

SEATED DUMBBELL SHOULDER PRESS 

The seated dumbbell military press is a free weights exercise that primarily targets the shoulders and to a lesser degree also targets the chest and triceps.

The only seated dumbbell military press equipment that you really need is the following: dumbbells and incline bench.

Step 1: Grab a pair of dumbbells and sit down on a upright bench (90-degrees). Rest dumbbells on your thighs.

Step 2: Begin exercise by bringing the dumbbells up to your shoulders... This can be done by quickly raising one leg at a time to assist in getting the dumbbells up to your shoulders (Do not try to just raise them up with just your arms).

Step 3: Dumbbells should now be just above your shoulders with palms facing forward and elbows perpendicular to the floor.

Step 4: Now, start exercise by taking a deep breath and then exhaling as you push dumbbells straight up above your head. Pause, then lower weight back down to shoulders and repeat.

Step 5:  Repeat for 3-4 sets of 10-12 repetitions.

 Looking for more great shoulder exercises?  Check out our full list of shoulder workouts.  

Need help getting started?  Our highly trained and certified staff would love to help you reach your goals. 

BARBELL UPRIGHT ROW

The barbell upright row is a free weights exercise that primarily targets the shoulders.

The only upright row equipment that you really need is the following: barbell.

Step 1: Stand upright with your feet shoulder width apart.

Step 2: Grasp a barbell with your palms facing downward and your hands closer than shoulder width apart.

Step 3: Keep your arms extended downward with your elbows slightly bent so that the barbell is touching your upper legs. This is your starting position.

Step 4: Keeping the barbell close to your body, exhale and raise the barbell straight up to your chest.

Step 5: Hold for a moment and then reverse the motion back to the starting position.

Step 6: Repeat for 3-4 sets of 10-12 repetitions.

Looking for more great shoulder workouts?  Check out our shoulder workouts exercise library.

Need help getting started?  Our highly trained and certified staff would love to help you reach your goals.  Click on the link below to request a trainer.  Don't wait, start today!

STANDING PLATE PRESS

Step 1: To begin the standing plate press, stand with your feet slightly wider then shoulder width apart and your knees bent slightly as well.

Step 2: Pick up a weighted plate and hold it at chest level with your elbows bent.

Step 3: Push the weight straight out and lock your elbows out.

Step 4: Bring the weight back into your chest. This completes one repetition.

Step 5: Complete 3-4 sets hitting around 10-12 reps.

Looking for more great chest workouts?  Check out our chest workouts exercise library.

Need help getting started?  Our highly trained and certified staff would love to help you reach your goals.  Click on the link below to request a trainer.  Don't wait, start today!

CABLE FLY

Use lighter weight- Don’t try to be a hero with cable flies. The point is to burn out the muscle, which works best with a minimum of 10-12 reps. This applies especially if you pair the exercise with push ups.

Step 1: Set the pulleys to the middle position on both sides

Step 2: Stand upright with a handle in each hand and your arms extend out to the sides

Step 3: Keep your arms only slightly bent, head forward, reach your arms together horizontally across your body while maintaining your posture.

Step 4: Complete 3-4 sets hitting around 10-12 reps.

Looking for more great chest workouts?  Check out our chest workouts exercise library.

Need help getting started?  Our highly trained and certified staff would love to help you reach your goals.  Click on the link below to request a trainer.  Don't wait, start today!