Basic Back Workout

Have you ever heard the quote, “The only time you should look back is to see how far you’ve come”? I disagree. I think looking back on the good times can be cathartic and rewarding. I love to reminisce about times when I felt carefree, energized, excited, and bright eyed to bring that energy into my present day life. I also love taking a look back… in the mirror!
All jokes aside, women tend to neglect training their upper body and especially their backs. If you already lift weights, you’re probably thinking, “that’s crazy!” Right? Once you start developing upper body and back muscles, it becomes addicting. However, if you’re new to lifting weights the idea of training your lats, traps, and shoulders may seem foreign.
Targeting your back muscles doesn’t only make a backless sweater look #fire, it also improves your posture, alleviates chronic pain, and reduces chance of injury. Any strength training program should target your body from all sides – front, back, top, bottom, and side-to-side.
This 30-minute, do-anywhere workout is designed to strengthen the back of your entire torso and shoulders. I love these exercises because I’ve found they’re the most effective. They’re also great for any beginners because they’re super basic. Grab a set of dumbbells that challenges you on the last 2 to 3 reps of each exercise. Complete each exercise on it’s own. Rest for 60 seconds and repeat the exercise another two to three times.
Basic Back Workout pinterest
Do you train your back? What’s your favorite body part to train? Least favorite? Tell me in the comments below.
Health and happiness,

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Hi and welcome to Life in Spandex! I'm Emily, a personal trainer who believes there should be no secrets standing in your way to getting fit. I am sharing my knowledge here on this blog in order to help you reach your goals. Fitness should be fun, eating healthy should taste good, and feeling your absolute best is the ultimate goal. Let's get fit together!
  1. It really is important to work your back – it can lead to so much more strength and a great body. Thank you for sharing this post with us at the Hearth and Soul Link Party!

  2. I love that these are all things I can do at home with equipment I already have.

    1. Right?! I got ya covered sista

  3. tried to sign up for the 5 day jump but it wouldn’t take me email. 🙁 Thanks for the back work out though. Need something to help with posture!

    1. Really?? That’s weird! I’ll double check it. What’s your email?

  4. I never really thought about strengthening my back, but this sounds like a good idea. Thanks!

    1. Maybe I should include this in my daily workout. Love this!!!

      1. I would say …. hell yes!!!

  5. Another great workout. Very similar to a back day workout i created for my husband.

    1. We’re on the same page! Love it 🤗

  6. I had my clients do single arm rows in class tonight! Love them!

    1. Yesss they target the core so well too!

  7. These are solid exercises. Also good for doing while traveling, which I do often and blank on what to do, so thank you!

    1. Yes definitely! No excuses, I like your attitude

  8. I love to work by back muscles! All of these moves are in my weekly routine as well

    1. On the same page! Love it 🤗

  9. Definitely a part of my body I should workout more. Thanks for the reminder 🙂

    1. I got you gurl!! Let me know how it feels.

  10. I know my back needs some love! These look like great workouts to try at home.

    1. This is a great place to start then! Get it girl 😘

  11. Some nice inspiration here! These exercises are simple to do at home and easy to fit in as well. Definitely will try them out <3

    1. Woohoo! Yes nothing bad about being basic 😉 Let me know how it goes Brittany!

  12. Great post! I love the imagery!

    1. Thanks girl!! You gonna try the workout?

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