The 4 Best Back Exercises

by Travelling Peach

When everything is going well in your workout – arms toned, no bingo wings, fantastically firm bum and shapely legs – it can be so frustrating when, looking back into the mirror, you notice that irritating bit of back fat peaking out from behind your bra straps and ruining that lovely sleek physique.


When we lift lots of bags, work our shoulders and chest whilst cleaning and do many other daily exercises that, essentially, should take care of that area naturally, it can be really puzzling when it doesn’t happen. But don’t be put off, like how we perform special exercises for that stubborn area on the lower abs, there are some brilliant exercise you can do to improve muscle tone and definition, reduce fat and create a beautifully sculpted back.


'The great thing about these exercises is that, in addition to the aesthetic and muscular changes you'll see, these exercises have many other health benefits too. For example they'll create more support for your spine and, by doing so, will improve posture and protect against back pain.'

Pre-note: Perform these exercises as a circuit, with 3 sets and 12 reps of each exercise. For best results, try to perform the workout 3 times a week.



1. Power Pull Up

How to:

  • Grab the pull-up machine or climbing frame, palms facing forward. Then hang with your knees bent and feet crossed.
  • Squeeze your shoulder blades together and pull up. Lower back down.

If you can't do this, use a resistance band to assist the lift until your strength improves.

2. Plyometric Push Up Rows

How to:

  • Get into a push-up position with your hands on 3lb dumbbells and your feet slightly more than hip-width apart.
  • Engage your core and pull the dumbbell in your left hand to the side of your rib cage. Pause. Lower the dumbbell back down. Then repeat with the other arm. That’s 1 rep.

3. Superman

How to:

  • Lay face down with your legs straight and arms over your head. Draw your belly button in towards your spine.
  • Contract your glutes, and slowly raise your head, chest, arms and legs off the floor. Hold for 5secs. Then lower back down.

Too easy? Try The Advanced Superman

Advanced Superman

How to:

  • Kneel on all fours, engaging your core.
  • Without moving your hips, extend your right hand up and out in front of you, and your left leg behind you. Return to the start position.
  • Perform the rest of the reps, remembering to alternate arms and legs.

4. Lat Pull Down

How to:

  • At a lat pull-down station, hold the bar with an overhand grip, arms straight.
  • Pull the bar down to your chest and squeeze shoulder blades, keeping your torso still. Pause. Then return to the start position.

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