6 exercises that sculpt your back

By naijafitmoms

Jun 24 2018




There’s a science to working out.

Don’t get confused, I’ll explain.

Working out is not something you just up and start doing without focus, drive and goals. When you have those three pat down, then comes the scientific part of it. Just like lots of chemicals are mixed and tried until results are achieved, exercises have to be mixed and tried all with a focus on end goals.

So yes, you can’t stick to what you think you know when it comes to exercising. You’ve to be willing, like scientists, to jump outside the box and try new exercises all with the intention of getting to a set goal.

I used to love exercising those parts of my body that I can see, but the moment I left the box I confined myself to; I realized that other body parts that are hidden are just as important as those that I could see before my mirror.

So today, I’m taking you out of your box and introducing you to your lovely but hidden BACK muscles.

Take it to the BACK

Our back muscles play a vital role in practically every move we make daily, so it is necessary that they are strong enough to take on all that work.

When you have a strong back, your other muscle groups have a solid foundation to function. Another trick or do I say secret I learned is that a solid back and well-developed shoulders make your waist look smaller thereby giving you that hour-glass figure ( I’m smiling sheepishly now… who doesn’t want a figure 8 huh?)

Add to this the benefit of looking great in those trendy, backless or sleeveless styles that bare the back without having to cringe at the thought of back fat. Those are enough reasons to exercise your back or don’t you think so?

Exercises that work your BACK

I’ve collated a few tried and tested back training exercises for you to try. These exercises have helped sculpt some mean sexy physiques and hopefully, with persistence and consistency on your part, it will help sculpt yours too.

  1. One-Arm Dumbbell Row ( Do 4 sets of 12-15 reps)

2. Dumbbell Single-Arm overhead squat ( Do 4 sets of 12-15 reps)

3. Wide-Grip Lat Pulldown ( Do 4 sets of 12-15 reps)

  4. Lat Pullover with dumbbells ( Do 4 sets of 12-15 reps)

5. Back extensions ( Do 4 sets of 15-20 reps)

6. Bent over barbell or dumbbell row ( Do 4 sets 12-15 reps)


These are six of the many exercises that target your back muscles. Infuse these into your routine on a weekly basis for a strong back that makes your waist appear slimmer.


P.S: I know that you may not have the time or expertise required to collate particular exercises for the body goal you want, so please don’t hesitate to email me on info@naijafitmoms.com or WhatsApp me for customized workout plan with exercises designed to get you to your dream body plus customized meal plan to help you eat your way to weight loss and a great and healthy body. Let me help you get the body of your dreams.

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