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Back WORKOUTS & EXERCISES

Train your traps, uplift your lats, and build a superior posterior with our Back-to-Basics Back Day sessions. Whether you're a seasoned pro or just starting, our thoughtfully curated moves are designed to tone and define your back, helping you achieve a powerful and resilient physique.

Back WORKOUTS & EXERCISES

Train your traps, uplift your lats, and build a superior posterior with our Back-to-Basics Back Day sessions. Whether you're a seasoned pro or just starting, our thoughtfully curated moves are designed to tone and define your back, helping you achieve a powerful and resilient physique.

BAck Workouts

Rowing Machine Back Workout
Rowing Machine Back Workout

250 Meter Row (Rest 1 min)

500 Meter Row (Rest 1 Min)

1000 Meter Row (Rest 1 Min)

500 Meter Row (Rest 1 Min)

250 Meter Row

Back and Bicep Workout
Back and Bicep Workout

Seated Cable Rows 10x3

Lateral Pull Down 10x3

Face Pull 10 

Reverse Fly 10x3

Single Arm DB Row 10x3

EZ Bar Bicep Curls 20x3

Muscle Building Back Workout
Muscle Building Back Workout

Deadlifts 8x4

Lat Pull Down 10x3

Reverse Flies 12x3

DB Shrugs 12x3

Cable Rows 10x3

Back Extensions 12x3

Simple and Effective Back Workout
Simple and Effective Back Workout

Assisted Pull Ups 8x4

Bent-Over Row 10x3

Face Pulls 15x3

DB Shrugs 12x3

Finisher: Superman Pulses 20x2 

Back Workout Best practices

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Mind/Muscle Connection: Strategies for Better Brain-Body Communication

Ever wondered what separates a good workout from a great one? For you, the answer could be the mind-muscle connection! You may have heard the term around the gym before, but what exactly is it?

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What are Compound Exercises

There are a lot of fitness trends floating around the internet, and it can be confusing to know what exactly you should be doing consistently in the gym to see the results you want.

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How to Use the Rower to Transform Your Back Workout

With all the equipment available in the gym, it can be hard to choose what to use to help you break a sweat. But at least one piece of equipment is great for getting your heart rate up and defining your muscles - the rower!

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21-Day Program


3 Week Workout Program with 4 workouts a week!

Listen to your body, make sure to properly warm up and cool down, and challenge yourself - that's where the growth happens!

What're you waiting for? Go have an awesome workout!