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Jen Jewell’s Back-Blasting Workout

Just because you can’t see it doesn’t mean it’s not important. Give your back the same TLC that you give your abs, shoulders, and quads. Let me show you the way!

Out of sight, out of mind? Unfortunately, when it comes to back training, that's the mindset many women seem to have. Too many of us shrug off the essential and necessary exercises in favor of working muscles that we can see in the mirror. That mindset has to go! A strong back is essential—ignore it no more.

My back is one of my favorite muscle groups to train. As a fitness competitor, I am judged on my balanced, properly-proportioned physique. Without a strong, well-proportioned back, I wouldn't have a chance of placing well. That means I have to train my back hard and often. Even if you're not stepping on stage, training your back is important because it's a huge part of your muscular system.

Our back muscles are involved in just about every move we make each day, so it is important that they are strong enough to handle all of that work. A strong back also provides a solid foundation of strength for other muscle groups.

Aside from the strength and functionality benefits of training your back, you'll find that a solid back and well-developed shoulders make your waist look smaller. You'll also have the benefit of not having to worry about the constant fight your back fat has with your bra straps. A good back also means that you'll look great in those trendy, backless styles and little black dresses. Have I convinced you yet?

To start, give my "tried and true" back training regimen a shot. It's been fundamental to building my physique. I hope it treats you as well as it's treated me:

Back-Blasting Workout

Training Tip: I vary my training in order to avoid plateaus. So, some weeks I complete five sets of 10-12 reps; other weeks I select different movements. Although it's great to get into a routine, make sure you change it up so you don't have the risks of boredom and stagnation.


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About The Author

Internationally published fitness model, fitness writer, and certified personal trainer Jen Jewell has maintained a passion for staying active...

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EBSfitnow2012

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EBSfitnow2012

Awesome back workout! I definitely need to train harder in that area! Thanks for the tips!

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Oct 20, 2012 8:29pm | report
 
Tattooedsophie

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Tattooedsophie

ooh doing something right then!!! some more to try though

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Oct 22, 2012 12:02pm | report
 
fredzz1003

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fredzz1003

qwesome back :)

Oct 25, 2012 10:03am | report
 
Topbillings

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Topbillings

Are 24 sets really necessary

Oct 29, 2012 10:00am | report
 
00Gymrat00

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00Gymrat00

I think it depends on how hard you train... if you train really hard 18 sets will do the trick IMO. no?

Oct 30, 2012 3:35am | report
Taia03

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Taia03

This exercise can be done in 1 hour. This is my back routine with minor variations in exercises or reps.

Nov 6, 2012 5:12pm | report
fitnessjewell

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fitnessjewell

Hey guys! Thanks for checking this out! I just added a post to clarify that all of the exercises listed are actually my favorite moves for back; I don't typically complete ALL of these exercises in every workout. Normally I'll select 4-5 exercises from the list above and get to work! : ) Thanks for checking out the article, train hard!

Nov 7, 2012 2:02pm | report
Kaulanzie418

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Kaulanzie418

This seems like a lot to do and do anything else at the gym with time constraints. What would be the best to pair back with for the day? and if I couldn't do all these in one session, which ones would be the best to use?

Oct 31, 2012 2:40am | report
 
sweetness43000

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sweetness43000

agree....... awesome

Nov 2, 2012 5:39pm | report
 
fitnessjewell

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fitnessjewell

Thanks for all of the comments! I understand that ALL of these exercises in one workout seem to be a lot- these are actually just my top "go to" exercisese for back and I vary my back workouts accordingly. Typically I'll opt for 4-5 of any of the exercises listed depending on how much time I have. Hope that helps clarify! : ) Train hard!

Nov 7, 2012 2:00pm | report
 
Wantaripbod

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Wantaripbod

I'm really liking these pics ;) but all in all. Good workout.

Nov 8, 2012 3:09pm | report
 
PagtBod

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PagtBod

Nice concise back workout for ladies!

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Jan 8, 2013 8:45pm | report
 
XTremeSteelX

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XTremeSteelX

This article is great! I need a solid Back Workout instead of just doing whatever comes to mind, I really to train harder in that area, i want Christmas tree lats!

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Jan 13, 2013 10:52pm | report
 
meri86

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meri86

Am so gonna try this next time, thanks!

Mar 6, 2013 4:30am | report
 
thequeenservant

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thequeenservant

Perfect workout for my back day tomorrow. ;)

Mar 12, 2013 6:15am | report
 
reddydetty

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reddydetty

Definitely saving this for this week!

Mar 17, 2013 10:13am | report
 
csilla2012

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csilla2012

I love all the excersises you posted, already have them in my workouts! Except for the chin-up....I can't do that yet *blush*... :)

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Apr 25, 2013 12:56am | report
 
shanleef

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shanleef

This group of back exercises is nice and varied. I don't like doing the same thing and just changing the grip or position. Awesome!

May 1, 2013 6:29pm | report
 
piscesgirl3121

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piscesgirl3121

looking foward to starting this back workout and thanks for the clarification that you only do about 4-5 excercises per workout Jen!

May 9, 2013 10:15am | report
 
josh2468

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josh2468

you look strong muscular and great

Article Rated:
Nov 14, 2013 10:17am | report
 
senefa12

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senefa12

Hi, I've tried your workout twice and love it! I had a question though... I used 20lbs and the wide/close grip pull downs and 15lbs on the single arm rows. Is that enough to make significant progress or should I up it? If so, how often should you go up in weight? Thanks!

Feb 10, 2014 10:56pm | report
 
Showing 1 - 21 of 21 Comments

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