TheFitExpo’s Best: Back Workout

Running out of ideas for back day? We’ve got you covered. We’re hitting all the target areas in your back: Outer/upper lats, middle back, lower lats, and lower back.  Get ready, this comprehensive back day will be a killer.   We are going to start at the top and work our way down –


We’re starting this out with wide grip pull-ups to really wake those outer lats up.  If you need, feel free to hop on the assisted pull-up machine for an extra boost.  For more of a challenge, increase your time under tension on these… ouch.

Now that your back is already feeling the burn, we’re going to move onto lower lats with reverse lat pulldowns. Flip around on that lat pulldown machine and remember to pinch your shoulder blades together at the bottom of the movement for better contact.

As if your lats weren’t hurting enough, we’re going to stack on some kayak rows.  You can perform these standing with a straight bar on the cable machine – if you need form help for these, seek out an online tutorial on either YouTube or a trustworthy bodybuilding website.  The burn will be real on these – it’s near impossible to not feel contact with these.

Sorry about your lats! But we are on to the next target area, so look alive! We are hitting middle back with some bent-over dumbbell rows – up to you if you want to perform these with a knee on the bench or standing and using a weight rack (or something of that sort) for support.  Whatever’s in your comfort zone works.

Making our way down – we’re finally hitting lower back. Don’t think that because this is the last part of the workout we are winding down. We’re not.  First we’re performing back extensions.  You can do these unweighted or holding a weight, but they’re great to get a stretch in the lower back before… Stiff leg deadlifts.  If you’re not exhausted by this point, we’re not sure what to tell you.  We’re tired just thinking about it.  No need to hit a PR on these – unless you’re really feeling it – but what you’re aiming for is a neutral spine and that killer stretch.  We’re here to provide you a back workout, not a back injury, so brace your core and maintain form above all else.  If you’re new to this movement, start light.

Well, that’s all that we have for you. Just kidding. We’re throwing in an optional burnout to kill your back just a little bit more.  Perform 1 to 3 sets of plate rows till failure. Now you’re done.


For the first six exercises, your reps will vary based on your goals.  For building mass, opt for anything in the 6 to 12 range.  If you go for lower reps, you should be pushing challenging weights.  For muscle toning, opt for the 15 to 20 range to really exhaust those muscles.

Thanks for reading & happy back day from us to you!

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