Dare to Show Back

Dare to Show Back

A strong back often means a strong core and good muscle definition. Just because it’s behind you, don’t forget about it!

Here are 3 workouts to help define and shape up your back muscles.

1. Deadlift

With a barbell placed horizontally on the floor in front of you, stand with your feet about hip width apart and with a straight back, bend your knees and lift the barbell to the waist as you straighten your legs. Then bend your knees to place the bar back on the floor. Repeat for one minute.

2. Kettlebell swing

With your feet hip width apart, stand over the kettle bell. Squat down and grip the kettlebell with your palms towards you.

Stand tall and keep your arms loose. Engage your core and soften the knees and go to sit down before you swing. Drive through your heel and push through your hips to send the kettlebell swinging, chest high, with your arms extended.

As the kettlebell descends, let the weight fall back o its own accord before you get ready for your next swing. Keep this momentum going.

3. Wide arm pull up

This really works the lats, and the wider you go the harder it gets. Hold the pull up bar with an overhand grip and engage your shoulders and core as you pull up. Remember to breathe out as you pull up.

The Author

Laura Briggs

Laura is a fitness writer who loves running, strength training, Pilates and Yoga. When she's got time to herself you might find her knitting, or in the kitchen trying out an elaborate recipe - healthy of course!.


Trevor D.
5 July 2016

Trevor D.

these are good - symmetry in workouts is essential and that applies front to back too. I'm really pleased that I can now do pull ups so I'm concentrating on those.

Would you like to post a comment? Please register or log in.

Log In Register

Share this

Popular Posts

We want to give you the best website experience possible by using cookies. Carry on browsing if you’re happy with this, or find out how to manage your cookies and view our Cookie Policy.
Read PayAsUGym’s updated Privacy Policy.