If there is one part of your body that you should definitely be training in your workouts, it's your back. It can be tempting to focus on minor muscles like your calves, biceps and abs, but building a strong back is key to progressing in strength training and to help avoid injuries.  

Add this complete back workout into your exercise routine and reap the benefits for life.  

SEATED CABLE ROWS - 4 SETS OF 10-12 REPS

  • Set a cable machine to a lower level and attach a v-bar handle 
  • Sit down on the machine and place your feet firmly on the ground with your knees slightly bent but not locked
  • Maintain neutral back alignment as you grab the v-bar handle and pull back until your torso is at a 90-degree angle with your knees
  • Keep the torso still while you pull the handles towards your rib cage until you gently touch your abdominals
  • Squeeze the back muscles between your shoulder blades as you pause briefly at the top of this movement
  • Slowly allow your arms to straighten, bringing the weight back to the starting position for one rep 

BENT OVER BARBELL ROWS - 3 SETS OF 8-10 REPS

  • Start with your feet hip-distance apart and grip the bar with your hands slightly wider than your hips 
  • Slightly hinge your hips forward, keeping your back straight and your head and neck in a neutral position 
  • Initiate the row by bringing your elbows back and activating the rhomboids to move the barbell towards your body
  • At the top of the movement, squeeze your upper back before slowly lowering the weight back down to the starting position

CHIN UPS - 3 SETS OF 6-10 REPS

  • Grab the pull-up bar with a neutral grip, hands less than shoulder-width apart 
  • Lift your legs off the floor and cross your feet behind your body
  • Pull yourself upward until your chin meets the bar, keeping your elbows pointed toward the floor
  • Slowly lower yourself back down to starting position for one rep
  • Use a resistance band for assistance if difficult 

CABLE FACE PULLS - 3 SETS OF 12-15 REPS

  • Adjust a cable machine to the highest pulley and attach a rope attachment with dual handles 
  • Face the cable machine and grab onto the handles with both hands 
  • Pull the weight directly towards your face, separating your hands as you approach your face 
  • Be sure to keep your upper arms parallel to the ground the entire time 
  • Pause briefly before releasing the weight back down to the starting position for one rep 

SINGLE ARM DUMBBELL ROWS - 3 SETS OF 12-15 REPS EACH SIDE

  • Begin holding a dumbbell in your right hand, bend over to place your left knee and left hand on a bench to support your body weight 
  • Stack your hand directly under your shoulder and your knee should be directly under your hips 
  • Slowly contract your core muscles and stabilize your spine
  • Pull the dumbbell upwards, bending your elbow and pulling your upper arm backwards
  • Keep your arm close to the side of your body and continue as high as you can go without rotating your torso
  • Slowly return the dumbbell to the starting position for one rep
  • Complete all reps on one side and then repeat on the opposite side

LAT PULL-DOWNS - 3 SETS OF 10-12 REPS

  • Begin by adjusting the thigh pad on the machine so that it sits snugly on the top of your thighs to minimize movement 
  • Grasp the bar with a close grip, hands less than shoulder-width apart 
  • Keep your torso upright and eyes looking forward 
  • Retract your shoulder blades and pull the bar down until it’s directly in front of your upper chest
  • Squeeze your lats and hold briefly before releasing the bar upward for one rep