Gym Back Workout To Sculpt and Define

Define your back, improve your posture, say goodbye to back pain, and build serious strength with these exercises selected to get you the best back workout. This workout will tone and tighten your back, giving you a strong core and impressive definition.

Gym Back Workout to Sculpt and Define

1. Bent-over rows
2. Lat pulldowns
3. Bent-over dumbbell rows
4. Dumbbell pullovers
5. Close grip pulldowns
6. Back flies

Keep reading below for a step-by-step guide with pictures and descriptions for each of these back workouts.

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Today, Tone and Tighten has your back. Literally.

There is nothing like a strong back with noticeable muscle definition.

Whether it’s swimsuit and tank top season or just wanting to stay fit, sculpting a strong, defined back will help you look and feel amazing.

Today I’m sharing one of my favorite back workouts – 6 awesome exercises in 3 killer circuits to strengthen and sculpt your back. 

Keep reading for a workout designed to blast back fat and define your muscles.

WHY WORKOUT YOUR BACK? 

You may find yourself wanting to focus on the more visible muscles while working out: your arms, legs, abdominals, etc, but it’s important to work out your back for a well-rounded fitness routine. Your back muscles are involved in so many of the day-to-day activities you do, so it’s important to make sure they are strong to keep up with your lifestyle.

If you include these back exercises in your routine, you’ll notice the benefits. You will improve your posture by strengthening your back, spine, and neck and building serious core strength to help prevent injury and pain. Developing a strong core can also help you get rid of back pain that comes having poor posture and sitting and slouching for most of the day.

HOW OFTEN CAN I WORKOUT MY BACK?

It depends on the back exercise and the person. If your goal is to stay fit, performing back exercises about two to three times per week is a plan that makes sense. You want to supplement your back workouts with strength training to other areas as well.

WHAT ARE THE BEST BACK WORKOUTS?

You’ve come to the right place. To get that toned v-shape back, you’ll want to choose a mixture of workouts to target the back muscles from a variety of directions and movements. Keep reading for the full workout which works the upper and lower back, targeting the deltoids, lats, trapezius, and lower back muscles. 

 

Here are some other great back workouts:

Click here for 6 At Home Back Workouts for Back Bra Fat 

Click here for Best At Home Back Workout- No Equipment Required

Click here for 8 Great Bodyweight Exercises to Tone Your Arms, Shoulders, Chest and Back

 

Now here’s the best back workout to sculpt and define. With help from a set of dumbbells and some basic gym equipment, you can rock this workout today. 

There are three circuits below, with two exercises in each.

You will alternate exercises for the recommended number of reps three times (3 sets of 10 reps – alternating exercises) then move on to the next circuit. 

Here we go, let’s do this…

Warm Up
I’m a big fan of the row machine on back day. An elliptical is also good because it gets your arms involved more than a bike or treadmill.

 The Workout

Circuit 1

• Bent Over Rows
  
• Grab a barbell or two dumbbells and stand with feet hip-width apart.
• Keep your core tight and your back straight as you bend forward at the hips. Bend your knees slightly and keep your back flat.
• Bend elbows and pull the bar up to your chest using your back muscles, keeping your arms close to your body.
• Hold for 2 seconds, and extend arms to return to starting position

10 reps and then move on to Lat Pulldowns

• Lat Pulldowns
  
• Grab the bar with palms facing forward with hands spaced wider than your shoulders.
• Bring the bar down to your upper chest, concentrating on squeezing the back muscles. 
• Slowly raise arms to bring bar back to starting position.

10 reps and then move back to Bent Over Rows

Repeat three times and move on to Circuit 2

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Circuit 2

• Bent-Over Dumbbell Rows
  
• Kneel on a bench with your left knee and with your left hand also on the bench.
• Keep your back straight.
• Hold a dumbbell in your right hand and pull it up into your chest using your back muscles.
• Slowly lower the dumbbells back to starting position.

10 reps and then move on to Dumbbell Pullovers

• Dumbbell Pullovers
   
• Lay on a bench on your back with feet firmly on the floor.
• Grab one side of a dumbbell with both hands, straighten your arms so the dumbbell is directly overhead.
• Keeping your arms straight, slowly lower the dumbbell towards the floor over your head to the height of the bench.
• Focus on the muscles just below your armpits to pull the weight up towards the ceiling.
  

10 reps and then back to Bent-Over Dumbbell Rows

Repeat three times and move on to Circuit 3

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Circuit 3

• Close Grip Pulldowns
  
• Use the close-grip vertical handle attachment.
• Perform lat pulldowns using this new grip.
• Grab the handles, bring the bar down to your upper chest, concentrating on squeezing the back muscles. 
• Slowly raise arms to bring bar back to starting position.

10 reps and then move on to Back Flies

• Back Flies
  
  
• Grab dumbbells and get into the same position as performing Bent Over Rows – feet hip-width distance apart, keep your back straight, core tight, and bend at the hips.
• Keep a subtle bend at your elbow and pull them out to your side and up towards the ceiling.
• Slowly return to starting position.
  

Perform 10 reps and then back to Close Grip Pulldowns

Repeat three times

CONGRATULATIONS, You totally nailed it!

You’re well on your way to a stronger spine and amazing back.

 

Looking for more great gym workouts?

I’ve got quite a few just like this one for many different body areas.

Click this link to be taken to our Workout Index for Gym Workouts.

Also, be sure to check out this video for Best Stretches for Low Back Pain

 

Make it happen,

Jared 

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