Back Exercises

by tinareale on November 22, 2011

I don’t know about you, but I find some muscle definition a very attractive quality. It displays strength, care of self, and power – which are all sexy to me. I adore strength training and what it does for my body. I believe in it so much that I continuously hope to motivate others to give weights a shot and reap the rewards. For that reason, I want to occasionally share posts that will list some of my favorite moves for each body part. And with strappy dresses and racer back tanks coming out in full force, what better place to start than with the back?

Back exercises usually consist of some form of pulling motion – either in rows, pull-ups, or pull-downs. Luckily for my exercise ADD, you can switch up the basic movements in a variety of ways! I do love the traditional moves like dumbbell rows or standard wide-grip lat pull-downs, but I’m always looking to mix it up a bit as well. Here are 7 back moves I love and that add a little variety to my workouts. And a little spice to my racer back tanks. ;)

Standing Straight Arm Lat Pull-down

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For this move, I stand in front of the lat pull-down machine and set it to a much lighter weight than normal. Then using a wide grip, I pull the bar straight down until my hands are level with my hips. I slowly move back to starting position and repeat for reps.

Pull-Ups

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You know I believe pull-ups are the ultimate in back exercises. They work so well that I make sure to incorporate pull-up exercises into my strength training once every week. I will use the assisted machine, complete negatives (where you start at the top and slooowwwlllyyy lower yourself down), or just keep trying to do them on my own.

Cable Pull

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I set a cable machine with a handle attachment to the highest position possible. I grab with the hand farthest from the machine, reaching across my face. Then, focusing on pulling from my back, I pullback and down until the handle comes close to my shoulder.

Plank to Row

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I start off in a straight-arm plank position with two light dumbbells in my hands. After establishing a firm and steady base, I alternate sides and pull the dumbbell straight up and back to the side of my ribs.

Inverted Row

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For this exercise, I set the bar on a Smith machine to a low level. Then, I lay under the bar with a grip and with my legs straight and core tight. I then pull straight up.

Dumbbell Pullover

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Laying flat on a bench, I grab a dumbbell I can easily control and start with it between both hands held above my chest. I slowly lower the weight back behind my head, until my upper arms come to my ears, and then return to start slowly as well. I make sure to use slow and controlled movements with this move, to stay safe and focus in on my back.

Underhand Grip Barbell Row

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Something about the underhand grip feels like it works my back better. I bend at the hips with my arms straight, then pull the barbell up into my belly, making sure to keep my shoulders back and back straight the entire time.

{ 5 comments }

1 Tara December 21, 2011 at 9:30 am

Great workouts! I tend to always stay away from the machines and just use free weights, but I love these moves!!
Marking down for my workout tomorrow!!
Thanks

2 Ali @ Around the VeggieTable January 21, 2012 at 7:37 pm

These are great! I can’t wait to add them into my routine! My back is probably my favorite body part, but I want it to be extra killer for my wedding dress :) Thanks Tina!

3 Sarah February 12, 2012 at 2:04 pm

Keep up the great exercise ideas! I am ALWAYS looking for ways to spice up/mix up my routines! Got any new and exciting abs exercises?

Sarah :)

4 tinareale February 12, 2012 at 2:12 pm

I have some exercises in a post under the fitness tab of my blog as well as a whole post dedicated to different variations of the plank. :)

5 Melanie April 18, 2012 at 5:57 pm

Hey girl…thanks for a great workout. My back is my biggest challenge to get svelte…the pull ups and I have a love hate relationship! Keep em comin!!!

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