Best Back Workout Routine

Whole-body strength training is essential, but it’s important to target the areas you want to tone and define. If you have some back fat to lose, want to improve your posture muscles from sitting all day, and build the desirable V-shape body—these 3 at-home exercises are a must. Keep your core tight in each of these exercises, not just to work your core too—but for safety and form.

Kettlebell Swings

Kettlebell swings work the entire back of your body, the posterior chain. This will help you walk, sit, and stand straighter and taller. It may not be an ab exercise, but your core will be working hard. Start with a small kettlebell, as low as 5lbs, and slowly increase the weight.

  1. Stand with your feet slightly more than shoulder-width apart.
  2. Bend your knees and lean over with a flat back to grab your kettlebell with both hands.
  3. Begin the swinging motion by driving your hips forward while swinging the kettlebell up to shoulder height, then swinging back down between your legs with bent knees and a flat back. Swing, but maintain control.
  4. Start with 3 sets of 10 and work your way up to 3 sets of 20.
  5. For a demonstration watch the video below.


Bent Row With Barbel Or Free Weights

Bent rows work your upper back muscles, including your low, medium, and upper traps muscles. You also work your rear deltoids and rotator cuffs. It’s an excellent exercise to minimize and melt away shoulder tension. No need for super high weight, as it’s all about repetition. Ladies can start with 5 or 10 pounds, and men can start with 10 to 20 and build your way up. And yes, if there is a rowing machine at the gym, you will enjoy the same muscle-sculpting benefits—as well as a leg workout.

  1. Stand with your feet shoulder-width apart.
  2. Pick up your barbell or free weights with an overhand grip, hands about shoulder-width apart.
  3. Slightly bend your knees and bend forward with a flat back to about 45 degrees.
  4. Row your arms up until your arms are at a 90-degree angle, squeezing your shoulders at the top of the row.
  5. Start with 3 sets of 10 and work your way up to 3 sets of 20.
  6. You can also modify this exercise as a single-arm row.


Superman Or Superwoman

Who doesn’t want to be a superhero! This exercise increases strength and flexibility and targets the entire back, especially the muscles required to build a strong core. There are several variations of this exercise, which are highlighted in the video below. All start out on your stomach, lifting your arms and legs in a targeted manner.


Here are a few more back exercises that use your body weight as resistance. Many of your favorite arm exercises also work your back but don’t forget to target your back too. Ensure you plan in recovery after strength training which should include a personalized combination of stretching, protein, massage, rest, CBD, steam, or Epsom salt baths to soothe sore muscles.

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