Baby Got “Back Day”: Your Go-To Back Workout

It’s easy to focus on the muscles you can see in the mirror, but don’t forget you’ve got another side of your body. Working the muscles of your back, including your traps, rhomboids, and lats, can help you improve pulling motions and give you that toned back that looks excellent under a tank top or tight t-shirt. At EōS Fitness, we’ve devised an excellent back workout. Some of the back workout exercises in the video require gym equipment, but we’ll show you at-home modifications.

Exercise 1

Lat Pull Down: 10 -12 reps

You can perform lat pull downs at home if you own a set of resistance bands. Loop one end of the band to something sturdy and high up, such as a pillar. Grab one side of the band in each hand. Start with your arms raised overhead and pull the band toward your chest, while letting your elbows flare. Squeeze your shoulder blades at the bottom of this exercise.

Perform three sets of this exercise with a 30-second rest between each set.

Exercise 2

Seated Row: 10 -12 reps

Keep those resistance bands out. This time loop the band around something that will allow you to pull the band to the bottom of your rib cage while in a seated position. A pillar or sturdy table leg may do the trick. Start in a seated position with your chest up. Grab each side of the band and, keeping your core tight, pull the band to your ribs. Squeeze your shoulder blades together, and you’ll give your lats another good workout.

Exercise 3

Bicep Curls: 10 – 12 reps

You can perform bicep curls with any type of weight. Dumbbells or kettlebells make great bicep curl options. Otherwise, fill an old milk jug with water. Begin with the dumbbell or weight at your side, then squeeze your bicep muscle as you pull the weight up toward your chest. Keep your elbows tucked into your body. Perform 10 to 12 reps on each arm at a moderate weight.

Perform three sets of this exercise with a 30-second rest between sets

Exercise 4

TRX Row/Bent-Over Row

If you don’t have TRX straps hanging from your ceiling, you can still get a great back workout with a bent-over row. Use your preferred weight, whether that’s a set of dumbbells, kettlebells, or milk jugs filled with water. Starting in a standing position, bend over at the hips and let your arms hang down. Squeezing your shoulder blades, pull the weights into your body until you reach the bottom of your rib cage. You’ll also get a nice burn in your lats and lower back.

Perform three sets of this exercise, with a 30-second rest between sets.

Exercise 5

Med Ball Slam/Weight Overhead Extension: 30 seconds

Most at-home exercisers don’t own a medicine ball, so a good alternative is weight overhead extensions. Grab your weight of choice and position it in front of your feet. Dip down, keeping your back straight, grab the weight, and pull it up the front of your body, extending overhead. Bring the weight back down, keeping your back flat as you tap the weight on the ground. This movement hits most of the same muscles as a med ball slam and gives you that same great aerobic burn.

Perform three sets with 30 seconds of rest between each set.

Whew! Good job. Your back should be smoked after performing all these back workout exercises. To get even more great workout ideas, check out our 31-day workout calendar.

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