7 Moves For A Strong, Sexy Back
Posted: June 2, 2011 at 5:17 pmI don’t know about you, but I find some muscle definition a very attractive quality. It displays strength, care of self, and power – which are all sexy to me. I adore strength training and what it does for my body. I believe in it so much that I continuously hope to motivate others to give weights a shot and reap the rewards. For that reason, I want to occasionally share posts that will list some of my favorite moves for each body part. And with strappy dresses and racer back tanks coming out in full force, what better place to start than with the back?
Back exercises usually consist of some form of pulling motion – either in rows, pull-ups, or pull-downs. Luckily for my exercise ADD, you can switch up the basic movements in a variety of ways! I do love the traditional moves like dumbbell rows or standard wide-grip lat pull-downs, but I’m always looking to mix it up a bit as well. Here are 7 back moves I love and that add a little variety to my workouts. And a little spice to my racer back tanks. 😉
Disclaimer: I am NOT a certified trainer. I’m simply posting some favorite exercises. I enjoy sharing workout ideas, but always do what works for your level of fitness!
Standing Straight Arm Lat Pull-down
For this move, I stand in front of the lat pull-down machine and set it to a much lighter weight than normal. Then using a wide grip, I pull the bar straight down until my hands are level with my hips. I slowly move back to starting position and repeat for reps.
Pull-Ups
You know I believe pull-ups are the ultimate in back exercises. You know how stoked I felt last week to do my first unassisted pull-ups since before pregnancy. They work so well that I make sure to incorporate pull-up exercises into my strength training once every week. I will use the assisted machine, complete negatives (where you start at the top and slooowwwlllyyy lower yourself down), or just keep trying to do them on my own.
Cable Pull
I set a cable machine with a handle attachment to the highest position possible. I grab with the hand farthest from the machine, reaching across my face. Then, focusing on pulling from my back, I pullback and down until the handle comes close to my shoulder.
Plank to Row
I start off in a straight-arm plank position with two light dumbbells in my hands. After establishing a firm and steady base, I alternate sides and pull the dumbbell straight up and back to the side of my ribs.
Inverted Row
For this exercise, I set the bar on a Smith machine to a low level. Then, I lay under the bar with a grip and with my legs straight and core tight. I then pull straight up.
Dumbbell Pullover
Laying flat on a bench, I grab a dumbbell I can easily control and start with it between both hands held above my chest. I slowly lower the weight back behind my head, until my upper arms come to my ears, and then return to start slowly as well. I make sure to use slow and controlled movements with this move, to stay safe and focus in on my back.
Underhand Grip Barbell Row
Something about the underhand grip feels like it works my back better. I bend at the hips with my arms straight, then pull the barbell up into my belly, making sure to keep my shoulders back and back straight the entire time.
So, there you have some of my favorite back exercises! What is your favorite way to work your back?
Tags: strength training
I love all of these! and i must say–negatives can really be killer and make those lats so tender the next day!
The plank to row hurts my hands so bad, but it’s a good one.
Flys are another good back exercise as are good ol’ fashion push ups
They kill my hands as well! Thought I was the only one 🙂
nothing like bringing sexy back with a sexy back 😉 great exercises! mine is pullups, pushups, reverse pullups (inverted row), and the plank to row!
Wowza, I’m in love with this post! Holy awesome plank to row!! I can’t wait to try that and I love the inverted row too — must do more of those!
what a great way to showcase some of your favorite moves for your back. Great post!
Plan to rows are so much fun! I do those, but add a side twist and then turn it into a burpee. Killer. I wish I could lift weights with you!
I think that wide stance push ups are great for the back too! In fact, besides shoulders, back is my favorite muscle to work!
plank rows!! love those. Works the core and more. Nice sexy back.
😛
I love doing pullovers, underhand barbell rows, and single arm rows. I do like to incorporate assisted pullups as well. One day it’ll be unassisted….maybe…
I’m a huge fan of just the rowing machine in general…great for cardio and getting that crazy awesome definition!
Love the plank to row idea – I will definitely incorporate that move into my routine next week.
I love doing my push ups and rows for my back.
That plank to row one is killer! It’s in one of the levels of Jillian’s 30 day shred and I dread it each and every time!
Love the moves! I have to say I think my back is my sexiest body part so I will definitely be busting those out next time I’m at the gym!
Thanks for the how-tos! I love working back, it’s prob my fave muscle group to do.
ah the dreaded inverted row…i HATE those!!! my old trainer always threw them in my routine and i cringed but did them! lol
awesome post tina! and you rae looking so fab!!
SO many awesome things to try when i get back in the gym! Can’t wait to try the planks!
Muscles are *super* sexy. Love the inverted row idea. I like lifting, but my favorite way to work my back is to SWIM!
Those are fantastic moves. I like the seated row. Reminds me of being in a row boat.
I also like many yoga moves for building my overall core to strengthen my back post surgery.
You are a strong momma in these pictures.
I love all these workouts! That’s amazing that you can do unassisted pull-ups! I dream of the day I’ll be able to do those!
P.S. You look GREAT Tina!
I love the plank to row move, but I’m pretty sure I use much lighter weights than you!! 😉 I love your workout recaps! Keep em’ coming please!
Oh gosh, Tina you are amazing! That pull up looks so strongly done. I have been doing strength training for the past two weeks and wanting to add more exercises. There is a big cable station at our gym that I have no idea how to use. Is the cable used for other body part exercises too?
Cable machines can be used for every body part! They are great! I would speak with a trainer for ideas. I will also try to include at least one of my fave cable exercises in each post like this I do. 🙂
I love doing the back tack in body pump. Favorite back move is Cling and Press. Love me a toned back! 🙂
LOVE lifting! Actually, I haven’t lifted in about a week and this post reminded me how much I love and miss it and need to get back into it! I like lat pull down, but honestly, I don’t work back much!. Oops! Im going to use a few of these moves- thanks! 🙂
Sweet! I really only do core exercises to work my abs and back — thanks for the suggestions on some different moves!
You should totally be a trainer 🙂
I love plank rows! I feel like such a rockstar when I do them. I’m glad you posted these, I’ve been wanting to start working my back more.
My back is my favorite muscle group tp work. I think a defined back is so attractive!
great exercises! can’t wait to try them.
Thank you for this! I’m just getting into strength training (other than Body Pump) and am still slightly intimidated with what to do in the weight room. Seeing you do the moves makes me feel more comfortable and will help a lot during my next trip to the gym!
Oh I love back exercises! My favorite is the seated row…I love to feel the squeeze of my muscles in my back. Muscle definition is awesome. I always get so excited when I start to see the definition in my muscles after working out really hard.
One of my favorites is using the lat pull down as a high row. I use a reverse grip, stand, and plant one foot on the bench for stability. Then I keep my elbows tight by my side and row the bar below my chest into the ab range. Killer move for the back, and the reverse grip gets the biceps in there too 🙂
That sounds like an awesome move! I will need to try that sometime soon.
I love this post because I was just thinking today how I needed to workout my back 🙂 it’s as if you were reading my mind!
I seeeeee intooooo your brainnnnn…..muahahahaha!
Clearly, I’m special. 😉
Thank youuuu! My back is so weak and messed up with scoliosis. I actually just posted on how I need to do more strength training, but honestly I feel so lost! Keep em’ coming! 🙂
My back is sore just looking at these exercises, but the feeling of being sore is so rewarding. I love the plank to row!
Just posted on facebook, but wanted to post here as well to say how much I enjoyed this entry! I love the exercises you posted and I think it is great to see the variety of exercises available for others to try out!!! Looking strong, mama!!!!
Thanks for sharing! 🙂
These are great! I love all of the visuals, too…can’t wait to try these out at the gym tomorrow.
My favorite exercise to work my back is the assisted row machine–it hits a bunch of the muscles at once. 😀
Great post! Is there a reason why you stand instead of sit for the lat pulldowns? And why do you use a lighter weight than normal? Just wondering because this move is part of my current routine and I’m wondering if there’s a more effective way I could be doing them.
I also do regular seated lat pulldowns with a heavier weight. The standing is just a variation – you can’t use as much momentum or biceps since your arms remain straight. It really isolates the back in the pulling motion. I do the lighter weight bec there is no way I could pulldown a normal weight amount. It’s still a challenging weight, just less than I can do on a standard pulldown. Hope that helps!
Cool, thanks for clarifying 🙂
[…] of just do what seems the most fun and make sure I hit the body parts I want to. I was inspired by this post on Faith, Fitness Fun about back exercises and especially the assisted pull ups! I did 5 at half my […]
Back days are my fav in the gym! I’m a fan of seated or standing cable rows.
I think the back on a woman has the ability to make you look either incredibly sexy or too skinny. I love back muslces but when your shoulder bones show it is disgusting. I think a lot of women fail to make that distinction.
Rows, good mornings, and lat pulldowns are my back exercises of choice. I love working the back and especially love the soreness.
I like lat pulldowns, bent over dumbbell rows, t-bar rows, and the isolateral low and high row machines.
LOVE T-bar rows. We don’t have one at our gym but I always mean to make a mock-up one with a bar and V-grip handle from the cable attachment.
Love that you shared these! I’ve been trying to really incorporate strength training into my workouts lately but feel completely clueless about it all–more of these type of posts would be fantastic! Thanks : )
I plan to do them as regularly as possible. Hopefully every other week or so! 🙂
Tina! This is such a helpful post. I had a total melt down in the weight room on Tuesday because I had no idea what to do. I’m excited to see your workout 🙂
These are some great ones! I love burpees (great all over exercise), reverse flys, bent over rows, push ups, swimmers (laying on stomach) and superman. Oooh and bridge is a toughie that is great for the back as well!
Love all of those exercises!! You are one strong lady! 🙂 P.S. Congrats on your anniversary!!
I can’t wait to do these exercises, thank you SO much for this post!
Also, you looked beautiful on your wedding, and look beautiful today as well, keep on rockin it!
I’m a long time reader (mainly lurker) but I did the dumbbell pullover today on a bosu ball and it worked my abs like no other! I’d highly recommend it 🙂
Ohhh…that sounds awesome!
I loved this – I would love to see more moves for a muscle group post! The plank row move is killer.
[…] I went upstairs to the weight room for a chest and back workout. I made sure to use a couple of back exercises that this sexy mother reminded me […]
[…] I stuck with the basics. Pretty much every body part is trained with a few standard motions. For back exercises, there are rows and pulling motions. For chest exercises, there are pressing motions and fly […]
[…] Plank to Row […]