Your back is comprised of a number of different muscles which, together, form the biggest muscle group of your upper-body, and the second-biggest muscle group in your body. So it’s surprising that, for many people, it’s also one of the least trained muscle groups.

Apart from being one of the most aesthetically pleasing areas you can train, your back muscles are also used in just about every activity you do. As a result, increasing your back strength will help you be more awesome with your other workouts too.

Going back to aesthetics, if you’ve always wanted a smaller waist (like most of us) then training your back (mainly the latissimus dorsi a.k.a. lats) will help give the illusion of a skinny little waist, even if you don’t have the genetics for that normally. In addition to that, and probably one of the best reasons to train your back, is that will give you much better posture by pulling your shoulders back and down – you will definitely notice the difference.

So, let’s bring sexy back with this sexy back workout!

Beautiful Back Workout

For this workout you’re going to need access to a suspended bar, dumbbells, barbells or kettlebells. Training your back is definitely easier at a gym or home gym because most of the best exercises need some form of equipment.

Pull ups are one of the best back exercises you can do, so if you’re not a member of a gym you can either improvise (think jungle gym, etc.) or you can get yourself a pull-up bar for your home.

Deadlifts? Hey wait a second, aren’t those for legs? Well, they work the hamstrings, glutes and lower back, in fact, they’re a great full-body exercise (provided you lift heavy enough), but if you already did them with a leg workout the day before, then skip them in this workout.

Beautiful Back Workout

Warm Up

Your usual warm up and dynamic stretches.

Beautiful Back Workout

Deadlifts x 8 – 10
Pull-Ups / Chin-Ups x 10
Inverted Rows x 10
Bent Over Rows x 8 – 10
Dumbbell Reverse Flyes x 10
Pushup to Plank Row x 8 – 10
Back Extensions x 15

Cool Down

Your usual cool down and static stretches.


Build up to 2 – 4 rounds / sets of the entire workout.

You can do most of these exercises with either dumbbells or a barbell.

Pull-ups work the back better than chin-ups, but are harder, so you may need to work up to them if you don’t have yet good upper-body strength (beginner’s progression in the videos).

Exercise Disclaimer

In the interest of your safety, it is important to check with your physician before beginning any exercise program and to exercise according to your fitness level and capabilities. If you have any questions, please seek the guidance of a health professional.

Exercise Videos

Deadlift (Barbell)

Deadlift (Dumbbell)

Pull-Ups (Beginner)

Pull-Ups (Strict)

Chin-Ups (Progression)

Inverted Row

Bent Over Rows (Barbell)

Bent Over Rows (Single Arm Dumbbell)

Pushup to Plank Row (Dumbbell)

Reverse Flyes (Dumbbell)

Back Extensions

Back Extensions (Equipment)

Just did this workout? Let us know in the comment section below!

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