More often than not people train their "mirror" muscles and ignore the ones in the back. Why? Because we can't see them so we don't train them. This isn't the best apporach and I caution you to NOT do this. When you don't train your back side (upper back, lower back, glutes, hamstrings, calves), the front of your body because stronger and the muscles will over power your backside, therefore causing muscular imbalances, postural issues, and could lead to injury. And you don't want to have a chisled arms and shoulders and weak back! If your going to put in the work than do 100% of it all! I will do a full upper and lower back workout once a week. I dedicate at LEAST 45 minutes to doing a heavy lifting, muscle specific training session.
Check out one of my favorite back workouts below and give it a shot! Ladies, this goes for you as well! Having a nice toned back is something that will help you walk more confidently, prevent injury and make those tank tops your go-to top!
-3 sets of pull ups (you can use assisted machine if needed) - wide grip 10-15x
-Wide grip lat pull down superset with seated row (close grip) 3 sets for 12-8 reps
-Reverse grip pull down super set with single arm low cable row 3 sets for 12-8 reps
-High row on hammer machine super set with reverse flies 3 set for
Cristina Walterman, owner of CW Physique, let's you in on fitness and nutrition tips, recipes, exercises and much more. With over 8 years of experience in the industry, she loves to inspire and motivate individuals. She always practices what she preaches and leads by example.