2.3M
FREffective back workout at home 😤
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#workout #back #fit #athome #backday #fitness #homeworkout #backworkout #exercise #foryou #explore #fbreels #facebook
@fritz_fitness2
#Back Workout Split Routine
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17Reels em Alta
(12)
3.0M
ARA complete back workout only requires these key exercises:
1) Straight-Arm Pulldown
A lat isolation move that teaches proper shoulder position and keeps the arms mostly straight. Keep ribs down, shoulders depressed, and pull the bar/rope down in an arc toward the hips. Control the return to feel the stretch.
2) Wide-Grip Lat Pulldown
Targets back width with extra emphasis on the upper lats and upper back. Use a wide overhand grip, keep the chest up, and pull by driving the elbows down, not by curling with the biceps. Avoid shrugging at the top.
3) Bent-Over Row
A staple for back thickness and overall pulling strength. Hinge at the hips with a neutral spine, brace the core, and row toward the lower ribs or waistline. Keep the torso stable and avoid excessive swinging.
4) Wide-Grip Seated Row
Great for mid-back (rhomboids, traps) and rear delts. Sit tall, reach forward for a controlled stretch, then pull with elbows out slightly and squeeze the shoulder blades back. Keep the shoulders down and don’t lean back too far.
5) Close-Grip Lat Pulldown
Emphasizes the lats through a strong elbow path close to the body. Use a neutral or underhand close grip, pull to the upper chest, and keep elbows tucked. Slow on the way up to maintain tension.
#back #backworkout #upperbody #gymgirl #gym
@arielyu.fit
60.4K
KASwitched up my back day and honestly this might be the most optimal set of exercises. My back was absolutely dead after this workout doing two sets to failure per exercise.
@kallewms
1.4M
BUFull Back Day Workout Guide ⬇️
Pick one exercise from each category 💪🏼
Lats and Upper Back:
▪️Lat Pulldown
▪️Pull-Ups
▪️Half-Kneeling Pulldown
▪️Single Arm Lat Pulldown
Lats and Mid Back:
▪️Chest Supported Dumbbell Row
▪️Tripod Row
▪️Single Arm Cable Row
▪️V-Bar Cable Row
Upper Back:
▪️Wide Grip Cable Row
▪️Chest Supported T-Bar Row
▪️Chest Supported Dumbbell High Row
▪️Dumbbell Meadow Row
Lats:
▪️Dumbbell Lat Pullover
▪️Incline Bench Cable Pullover
▪️Cable Rope Pullover
▪️Cable W-Bar Pullover
Traps:
▪️Standing Dumbbell Shrug
▪️Smith Machine Shrug
▪️Face Pulls
▪️Incline Dumbbell Shrug
Rear Delts:
▪️Reverse Pec Deck
▪️Rear Delt Cable Fly
▪️Rear Delt Raise
▪️Chest Supported Reverse Fly
I recommend doing 2-3 sets of each selected exercise for 8-12 reps! 💪🏼
Many people never develop a great back because…
They don’t target the entirety of it properly‼️
The back is one of the largest muscle groups 😯
So you NEED a good variety of variations for it‼️
And this guide has everything you need 🙌🏼
To make sure you complete your full back day checklist ✅
To maximize muscle growth 📈
So if you want to build a great back…
Then be sure to save this guide! 💯
Follow for more Fitness Tips and Workouts 💪🏼
Apply on my website for 1:1 coaching 🦾
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#back #backworkout #backexercises #backday #biggerback #fitnesstipsforbeginners
@builtbrody
43.9K
JAThe only Back movements you NEED to build a great back. The specific exercise variations done in the video are not the only exercises that fall within these movements. For example, instead of doing a seated row for your wide grip row, you could do a t bar row instead if you have access to one. The t bar row has the elbows flared just like the seated row, therefore it’s another variation of a wide grip row. Experiment to find the exact exercises you enjoy, stick with them and get stronger at them over time 🤝
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#gym #gymgirl #reels #reelsinstagram #fitness #health #motivation #gymmotivation #fitnessmotivation #backworkout #backexercises #backexercise #backday #backdayworkout #selfimprovement #physique #bodybuilding
@jada.tbr
489.2K
LAFollow this ↓
Started growing my back when I did this...
📌 Save this post so you don't forget!
Back Exercises:
1️⃣ Wide Grip Cable Mid Row
- 4 Sets (8-10 Reps)
- Rest 60-90 seconds between each set
2️⃣ High Cable Rear Delt Fly
- 4 Sets (10-12 Reps)
- Rest 60-90 seconds between each set
3️⃣ Bent Over Cable Row (Pronated Grip)
- 4 Set (8-10 Reps)
- Rest 60-90 seconds between each set
4️⃣ V-Bar Cable Mid Row
- 4 Sets (8-10 Reps)
- Rest 60-90 seconds between each set
5️⃣ Single Arm Cable Lat Pulldown
- 4 Sets (16 Reps) 8 Reps Each Arm
- Rest 60-90 seconds between each set
Follow @mightmatrix for strength training tips ✅️
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Explore effective weight gain strategies, personalized workout insights, and strength nutrition tips. Join us on the journey.
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@mightmatrix
Credits:⬇️
@ifbbpro_dan
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#strengthtraining #fitness #strength #workout #gym #fitnessmotivation #powerlifting #bodybuilding #reels #trending #reelsfeed #viral
#fit
@lachy_eddy.content
40.4K
GLBACK WORKOUT 🍑💕💕
Add these exercises to your back workout . You will tone up and have more strength!💪
🔹30 Seconds each
🔹 60 second break in between
🔹3 sets
Making you fit💪🏻 and healthy✨ is our goal.We hope this is helpful! If it is, feel free to share , like, save , & tag friends.
Let me know how it goes 😊.
Follow @glowupntrimdown
#backworkout #beginnerworkout #gymworkout #gymgirl #fitness #weightlossmotivation #bodytransformation #exercise #homeworkout #dailyworkout #dailyoutfit #womenhealth #women #instagram #instagramreels #exercisemotivation #fitness #transformation #fatburner #fatburningworkout #workout
@glowupntrimdown
30.0K
THBack workout for muscle growth, you only need 3 back exercises to build width, grow your lats, target upper back and mid back, and build a bigger back with proper form.
#gymworkout #workouttips #backworkout #fitnessreels #backday
@theiconicjoyce_
501.2K
MAIntense Back Day Training Routine ⬇️
WORKOUT:
1️⃣ Pull Up
3 x 6
2️⃣ Seated Cable Rows
4 x 9-11
3️⃣ Barbell Bent Over Rows
3 x 10
4️⃣ Lat Pulldowns
3 x 10
5️⃣ Cable Rope Pullovers
3 x Fail
⸻
SAVE ✅
SHARE 📲
COMPLETE 💪🏾
DM me the word “MUSCLE” and I’ll be reaching out ASAP!
#backday #back #trainingroutine #buildmuscle #fitness #gym #exercise #athlete #gymmotivation
@mackmusclefit
411.3K
BODay-70-Most Effective Top Back Workout
✅SAVE THIS FOR LATER 🔥
✅SAVE/SHARE To Add To Your Routine
-----------------------------------------------
✅Turn On Post Notification 🔔
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⏰Rest From 60-90 Seconds Between Each Set.
🧘 Beginners 3set
🏋️ Intermediate 4set
✅All Exercises 10-12Reps
✅Choose 4-5 Exercises in The Lust To Incorporate in Your Workout Routine.
#fitness #gym #explore
#bodybuilding #fyp
#workout #abs
#home #homework
#2025 #love #follow
#100k #100kfollowers
#usafitness #ukfitness
@body_workouttips_01
2.2M
RAHidden gems for a wide back 🔑
#gym#fitness#back#workoutadvice#american
@rajandroh
838.1K
__✅ Comment “BACK” to get the complete Back Training Guide.
I’ve put everything into this Back Training Guide →
•how to design your back workouts,
•pair them with other muscle groups,
•and progress properly.
9 Back Exercise Variations ⬇️
Top row:
1️⃣ Single-Arm Unilateral Seated Cable Rows
2️⃣ Deadlifts
3️⃣ Pull-Ups
Middle row:
4️⃣ Standing Cable Pullovers
5️⃣ Seated Cable Close-Grip Rows
6️⃣ Bent-Over Barbell Rows
Bottom row:
7️⃣ Incline Bench Assisted Cable Pullovers
8️⃣ Lat Pulldown
9️⃣ Single-Arm Unilateral Lat Pulldown
💾 Save this for your next back day
💬 Which back exercise do you feel the most?
#backworkout #gym #fitness
@__ankitpunia
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