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3 Killer Back Exercises That Will Get You Shredded


Back muscles

All of us enjoy blasting our pecs and abs in the gym – however – our back also needs some attention. It’s vital for muscular balance, maintaining a strong posture and compact core. Overworked pecs and abs will cause the body to hunch forward, which normally creates a slouched, “gorilla” posture.

Let’s be honest, none of us want this to happen. Consistently working the back muscles will help keep the body aligned in its optimal position. Plus, they’re also extremely useful when it comes to rowing or picking up heavy objects. That’s why we’ve listed below three workouts you can do in the gym which will smash all regions of your back.

Hint – Try three sets of 12 repetitions to begin with for each exercise:

Back Exercise 1: Deadlifts

Primary muscles: Back (all)


  1. Start in a low squat position with an overhand grip.
  2. Sit back in your hips and push through your heels. Raise your torso until standing whilst maintaining a tight core and straight back throughout.
  3. Lower yourself back down in a controlled manner with your torso and hips until the bar touches the floor. Revert back to instruction number one and repeat.

Back Exercise 2: Inverted Bodyweight Rows

Primary muscles: Back (all)


  1. Place an unloaded barbell on the rack.
  2. Lie underneath the bar and hold it slightly wider than a shoulder width apart.
  3. Raise your hips, straighten the body and form a 45 degree angle with the floor – this will be your starting position.
  4. Contract your back and pull yourself up to the bar. Hold this position for one second before lowering yourself slowly back to the starting position. Repeat.

Back Exercise 3: Dumbbell Pullovers

Primary Muscles: Lats


  1. Lie flat on a bench with a dumbbell raised straight up over your chest. Hold it so that your palms are resting on the top disc.
  2. Lower the dumbbell behind your head, slightly below the height of the bench. Remember to keep your core tight throughout.
  3. With your arms straight, contract your lats and pull the weight back up to the starting position. Repeat.


About Matt Lawson

Matt Lawson is a UK based sports journalist who covers all the latest football (soccer) news and matches for the Press Association. A keen Newcastle United fan, Matt is usually found either watching or playing the beautiful game.

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