Aussie Supps' Top Back Exercises! | Training

Aussie Supps' Top Back Exercises! | Training



The back is one of the hardest body parts to train. Not only is it energy draining when trained properly but you also cannot see your back when training it, so it can make it very hard to engage the required muscles.

It's so important to train your back muscles for posture. If your in a job where you are sitting down most of the day, your shoulders may tend to roll forward. If you also enjoy training your chest, but don't train your back as often, this may result in muscle imbalances and can also cause rounding of the shoulders.

Below are some top back exercises to really get those lats firing and growing a strong back.

Barbell Deadlift

If your performing 6 or less reps at a higher weight, perform this exercise at the beginning of your workout so you have the energy to exert to complete the exercise correctly. If performing high reps, this exercise can be done later in your workout.

barbell dead lift

Pendlay Barbell Row

Pendlay Rows are similar to the traditional bent over barbell row, but it is done from a dead stop position (from the floor) like deadlifts. To perform, you must be in a parallel position to the floor with the knees slightly bent. This will remove strain on your lower back. 

Close Grip Pull Down

Close grip pull downs activate the lats similarly to the regular grip. They allow for a longer range of motion and increase the time under tension for the lats.
Make sure you slow down the rep tempo and squeeze hard at the bottom of each rep, and make sure you stretch out all the way at the top of the movement.

Single Arm Dumbbell Row

This exercise is beneficial for working both sides of your body, and it allows you to work through your weak spots by focusing on your imbalances. When performing this exercise, place the dumbbell on the ground next to a bench. Have one knee on the bench, with the other leg on the ground. Make sure you bend at the hips, and keep your back straight. Pick up the dumbbell (on the side that your leg in bent on the bench). Pull the dumbbell up to the side of your torso, pause at the top before lowering the weight to the starting position. 

Pull Ups (Weighted, Body Weight or Assisted)

Make sure you grab the bar with an overhand grip (and a wide grip) Fully extend your arms and relax your shoulders to stretch out your lats in the bottom position. Pull yourself up as high as you can, really focusing on those lats.

weighted raise

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