Top 5 Back Workouts

DeadLift

how to

Stand with feet hip-width apart and bend your hips back. Your grip should be just outside of your knees. Keeping a flat black, extend your hips to stand up, and pull the bar up along your body until lock-out, as your hips drive through and your shoulders move back. While pulling, keep your eyes on the ground a few feet in front of you. Carefully lower the bar back to the starting position.

rounds

3 rounds 12 reps

Incline Dumbbell Row

how to

Set an adjustable bench to a 30- to 45-degree incline and lie on it chest-down. Grasp a dumbbell in each hand and draw your shoulder blades back and together as you row the weights to your sides.

rounds

3 rounds 12 reps

Lying Lateral Raise

how to

Set an adjustable bench to a 30-degree incline and lie on it chest-down with a dumbbell in each hand. Squeeze your shoulder blades together and raise your arms out 90 degrees to your sides so your palms face down in the top position.

rounds

3 rounds 12 reps

Barbell Back Squat

how to

Set up in a squat rack or cage. Grab the bar slightly wider than shoulder-width, basically wide and comfortable. Retract your shoulder blades and unrack the bar. Take one step back with each foot and point toes out at 30 degrees. Inhale, then bend your hips and knees to lower your body as far as you can without losing the arch in your lower back. Push your knees outward as you descend. Drive

rounds

3 rounds 12 reps

Suspension Trainer Inverted Row

how to

Lengthen the straps and hold the handles. Lean back with arms extended so that your body is supported by the trainer and only your feet are on the floor. Brace your core and hold your body in a straight line. (The lower you set the handles, the harder the exercise; you can elevate your feet on something to make it even harder.) With palms facing your feet, row your body up. Perform 75 total reps, resting as needed. Go one rep shy of failure each set.

rounds

3 rounds 12 reps