Episode 41 – Three back exercises your personal trainer expects you to do


You know how to work the chest, the abs, the legs and the arms! What about your back?


While you might be able to skip “Back day” when you train yourself, it is completely different when you have a trainer! They will definitely make you include back exercises. But don’t be afraid!

The following back muscles will get you a better overall physique and will add depth to your body (and metabolism) in a way that will almost match good leg development.


But first, what makes a back?

The back is composed of a number of key muscle groups including:

  • Latissimus dorsi (or the lats)
  • Rhomboids
  • Trapezius muscles
  • Deltoids
  • Spinal Erectors


Note: when starting out and particularly to save time, it’s suffice enough to perform compound or whole body exercises to recruit your back muscles. There’s no need to isolate each muscle individually.


Now, let’s get into it!


Three back exercises your personal trainer expects you to do!


1.Chin Ups

Chin ups are at the top of the list for a reason! These are the standard in back training and should always be in your gym program. Funnily enough, you never get good at doing them so you’ll constantly battling against chin ups. And I mean that in a positive way!


What do they work?

Chin ups will work the forearms, biceps, and lats in particular but you’ll also find the core and shoulders will fire as well.


How do you perform these back exercises?

To do a chin up, simply find yourself a chin up bar and place your hands on them – overhand grip (palms facing down) – about shoulder width apart. Next begin to pull your body towards the bar until your chin reaches the bar.  Finish by slowing returning back down to the start. Breath in as pull up.

Chin ups

The last movement in this set of back exercises is a winner! Read on below.

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