1111 followers

Follow

Follow

Follow

1/4

0 saved

1

11

Back Day

A little back action

#parkfitness #backday #backandshoulders #lifting

2025/1/1 Edited to

Back day workouts are crucial for building strength and balance in your upper body. Focusing on your back muscles not only improves posture but also enhances performance in various sports and daily activities. To get the most out of your back day, it's important to incorporate specific exercises that target different muscle groups, including the lats, traps, and rhomboids. Popular exercises include deadlifts, pull-ups, bent-over rows, and lat pulldowns. Each of these movements contributes to a strong and well-defined back that supports overall fitness. Additionally, proper form during these exercises is vital to prevent injury and maximize effectiveness. Always warm up before you start your session, allowing your muscles to prepare for the workload ahead. Stretching after your workout is equally important to maintain flexibility and aid recovery. Don’t forget to listen to your body; rest and recovery play a significant role in muscle growth. Sharing your progress in online communities under hashtags like #backday and #lifting can also provide motivation and tips from fellow fitness enthusiasts. Connect with others in the #parkfitness forum to enhance your workout experience!

11 comments

Welcome to our community! Looking forward to seeing more from you 💛

Related posts

A woman from behind, wearing a white sports bra and light green leggings, holds a phone in a gym. Text overlay reads "45 MINS BACK WORKOUT" and "getting a defined back," introducing a back workout routine.

A woman from behind, wearing a maroon long-sleeve crop top and leggings, performs lat pulldowns on a machine in a gym. Text overlay indicates "LAT PULLDOWNS 4X10."

A woman from behind, wearing a maroon long-sleeve crop top and leggings, performs seated rows on a machine in a gym. Text overlay indicates "SEATED ROW 3X10."

*45 MINS* back workout

hi guys! this is a quick and easy back routine that i love! the best way to get that hourglass shape is by building your upper body too. i used to be one of those people who only trained legs, but let me tell you, training upper body gave me all the results i was looking for. having a strong back n

801 likes

Best Back Routine For HourGlass Shape

Let’s UnBig our backs in time for the summer!! These simple, yet effective workouts with sculpt your back to give the appearance of an hourglass. Let’s do away with the rolls and bring in that muscle!! These all should be performed with a medium slow tempo to get the most benefits. Take you

7255 likes

A side-by-side comparison showing a person's body transformation from 240lbs to 180lbs. The image details a workout routine with a 10-minute warm-up, 45 minutes of lifting, and a 10-minute cool-down, totaling 1 hour 5 minutes, focusing on back and biceps.

At home Back & Bi workout

I’m not a professional this is just works for me. I’ve been lifting weights at home for 4+yrs now. This could also be for the shy girlies that don’t want to use the machines at the gym💕💪🏼 #backandbicepworkout #backdayworkout #transformation #weightlifting #caloriecouting

1974 likes

Upper Body Workout - Back & Biceps 💪🏼

This is a simple upper body pull day, with only 4 exercises. It targets you back, lats & biceps and only takes 40 minutes. Equipment Needed: lat pulldown machine, bench, cable machine. Here’s the workout: 1. Lat Pulldown lat pulldown machine, wide grip attachment 4 sets, 8-10 reps

251 likes

How to get a snatched back 🏋🏾‍♀️✨

These two pictures are a paradox to me. On the top right the picture was taken to send to MIA Aesthetics for lipo. On the bottom right the picture was taken to track my progress from working out. I put in that WORK for my back. I told myself that (there is nothing wrong with surgery) I had to try;

3670 likes

10 WAYS TO PREP FOR BACK TO SCHOOL

I start back to school in less than a week and I am not quite ready! Here’s how I’m getting ready and resetting for the new school year :) - deep clean 🧼 Nobody wants to come home from school to a messy room! I’m taking the time now to deep clean and declutter, so it’s easier to keep my area t

4736 likes

Back and Biceps Workout 💪🏻

Time needed ~50 minutes 1: Lat Pulldown (4 x 6-8 reps) (4 sets): 2a: Gorilla Rows (12 reps total) 2b: Bicep Curl (6-8 reps) (3 sets): 3a: Straight Arm Lat Pulldown (8-10 reps) 3b: Hammer Curl (8 reps) (3 sets): 4a: Single Arm Cable Row (8-10 reps each) 4b: Rotating Curls

262 likes

Stretches for Lower Back Pain

I’ve worked both manual labor jobs and desk jobs and both have left my lower back feeling tight. These are the stretches I personally use to prevent that tightness from exacerbating to real pain. They help to lengthen and strengthen the spine, resulting in less pain. I incorporate them into my nigh

628 likes

Workouts to ERASE your back Fat🤍

These 3 workouts will have that back fat ERASEDD !🤭 I need a back like Lori Harvey, iykyk.. More in depth explanation of workouts in vid🤍.. Seated Rows: Seated rows target your back, which helps create an hourglass figure by shaping your upper body. They also improve posture, making you look

5934 likes

UNBIG your back with these SIMPLE back workouts 💖

There is still time to unbig your back before summer gets here! I am doing lightweight and high reps, doing this will strengthen my back while losing that back fat. I am doing five sets of 20 for each exercise. I cannot wait to show you guys my before and after! I love doing simple, but EFFECTIVE w

6193 likes

Back Day one machine

One Machine Back Day 4 sets 10-12 reps CARDIO: Treadmill Time 30mins Speed 3 Incline 12 . . . #meltthatwaist #back #backexercise #backroutine #fitnessjourney #progressing #gym #consistency #fitness #progressing

305 likes

Back Exercises | dumbbell vs. band

Spicy back exercises that can be done at home whether you have a set of dumbbells or bands. Don’t be fooled! These bands are just as challenging as the dumbbells 💪🏻 Save it and share it with a friend! I’m using my bands 🫶🏻 @movewithhera -EXERCISES- ▫️bent over row ▫️reverse fly ▫️pull

506 likes

I can’t wait to share how my back looks now

First of all, when taking a shower every day, you need to clean your body twice. Use soap or a facial cleanser with strong cleansing power once, and wash your back with the help of a brush. Then, wash your body again with regular body wash. Use an exfoliating product and a loofah to scrub your body

801 likes

A woman adjusts a cable machine in a gym, with text overlay indicating a '45 min CABLE ONLY Back Workout' for a quick session.

A woman demonstrates the starting position for straight arm lat pulldowns, leaning forward with arms extended to stretch her lats.

A woman performs the ending position of straight arm lat pulldowns, pulling the cable down towards her hips with straight arms.

Workout On A Time Crunch | Back Day 🦋💪🏾

As much as I love to take my time in the gym to just enjoy being there, sometimes I gotta get in and get out. 😂 I may be busy, but these goals aren't going to reach themselves. So friendly reminder, make the time. It may not be exactly what you have planned but movement is movement and you'

462 likes

Hourglass Back Workout 💪

Back workout that targets your whole back for a more muscular toned back🔥 1. Single Arm Lat Pull Downs - 4 Sets X 12 Reps 2. Straight Arm Pull Downs - 4 Sets X 12 Reps 3. Chest Supported Rows - 4 Sets X 8-10 Reps 4. Dumbbell Y Raises - 3 Sets X 8-12 Reps 5. Shoulder Superset - 3 Sets X 10-12

232 likes

Sexy Back Routine 🥰

Try my routine, thank me later #backdayworkout

6409 likes

Scoliosis Friendly Back Day 🪽

Back / Bis - Wide grip lat pull down 3 x 8 - Single arm lat pull down 3 x 8 - Superset: 3x straight bar push down x 10, Straight bar curl x 10 - Superset: 3 x hammer curl x 10, inverted row x 6 - 20 min walk #scoliosis #scoliosisandfitness #nvgtn #backday #workout

922 likes

A purple and black seated row machine at Planet Fitness, with text overlays indicating 'Planet Fitness,' 'Back Workout,' and 'Seated row 12X3' for a workout routine.

A purple and black back extension machine at Planet Fitness, with text overlays indicating 'Back extensions' and '15X4' as part of a workout.

A purple and black lat pulldown machine at Planet Fitness, with text overlays indicating 'LAT PULL DOWNS' and '12X3' for a back workout.

Planet fitness: back workout 💙🏋🏼‍♀️

🔥20 minute run on elliptical 🪼seated row:12X3 🐠 back extensions:15X4 🪼lat pull downs: 12X3 🐠 skill crushers: 8X4 🪼bus drivers: 10X2 🐠 bent over row:10X3 🪼 reverse flies: 10X3 ❄️ full body stretch #workoutfitideas #workoutideas #workoutoutroutine #gymshark 🦈 #backday #bodytra

441 likes

BACK DAYYY 🦍

Want a slim waist & bigger back? I got you 🫡 Pull ups: Assisted or non assisted. 3 sets 8-10 reps single hand rows on machine 3 sets 8-10 reps single hand dumbbell rows 3 sets 8-10 reps lat pull downs 3 sets 8-10 reps dropset close grip cable rows 3 sets 8-10 rep

1182 likes

Back & Biceps Workout 💪🏻

Back & Biceps Workout 1: Reverse Grip Lat Pulldown (4 x 6-8 reps) 2: Seated Row (4 x 6-8 reps) 3: Cable Bicep Curl (4 x 6-8 reps) (3 sets): 4a: Straight Arm Lat Pulldown (8-10 reps) 4b: Hammer Curl (8 reps) (3 sets): 5a: Alternating Gorilla Row (12-14 reps total) 5b:

33 likes

A woman with a braided ponytail, wearing a black sports bra and grey sweatpants, stands with her back to the camera, flexing her back muscles. Text overlay reads '4 exercises For the hourglass back'.

A woman with a braided ponytail, wearing a black sports bra and grey shorts, performs chin-ups on a pull-up bar in a gym. Text overlay reads '1. Chin-ups'.

A woman with a braided ponytail, wearing a black sports bra and grey shorts, performs barbell rows in a gym, bending forward with a barbell. Text overlay reads '2. Barbell rows'.

4 exercises for the hourglass back

Transform your back game with these four powerhouse exercises! 💪 From chin-ups to barbell rows, face pulls, and close grip pull downs, this routine hits every angle to sculpt a stronger, more defined upper body. Start your session with chin-ups, challenging your upper body strength and enga

109 likes

Sitting for 8+ hours leads to lower back pain😩

Our bodies were not made to sit all day so we have to get some movement in to relieve built up tension!🙌🏽 Here are some more tips to help you reach you fitness goals while working: 1. Take Regular Breaks: Set a timer to remind yourself to stand up and stretch every 30 minutes. Even a short wa

103 likes

A yellow Life Fitness Seated Row machine at Planet Fitness, displaying exercise instructions. Overlay text indicates 'Seated row 10X5' for a workout routine.

A yellow Life Fitness Bicep Curl machine at Planet Fitness, showing usage instructions. Overlay text specifies 'Bicep curls 8X5' for the exercise.

A yellow Life Fitness Lat Pulldown machine at Planet Fitness, displaying exercise instructions. Overlay text reads '12X6 Lat pulldowns' for the workout.

🩷Seated Row-10X5 🤍Bicep curls-8X5 🩷Lat pull downs -12X6 = 162 reps -I did a stretch and a 10 minutes run after! On the machines I start light and add atleast 5 if not 10 every time. Good luck!! #backdaypump #bicepworkout #2025 #fyp #backday

149 likes

How to Build a Strong Sexy Back (Listen Up Ladies)

Ladies, it’s time to build those beautiful backs. Building the back muscles will help you to achieve that hourglass look, by changing the shape of your upper body through strength training. To do this you will need to: 1. Strength/Resistance Train 2. Progressively Overload 3.

242 likes

Back Day Workout 🪽

Where my scoliosis girlies at!? The workout 👇🏼👇🏼👇🏼 Lat pull downs 4 x 12 Bent over row 3 x 10-12 Lateral raise 3 x 12-15 Seated cable row 3 x 10-12 Bicep curl 3 x 12-15 Who else bases their workout around their outfit? 🤦🏼‍♀️😅🙋🏼‍♀️ #scoliosisfitness #scoliosisstrong #backda

38 likes

BACK DAY WORKOUT

Beginner friendly 🫶🏽 #backdayworkout #beginnerfriendlyworkout #hourglassworkout #Fitness #midsize #mombod

123 likes

A woman with blonde hair in a ponytail, wearing a white sports bra and blue leggings, performs lat pulldowns at a gym. The image is titled "HOURGLASS BACK WORKOUT" and shows her from behind, focusing on her back muscles.

A woman in a white sports bra and blue leggings performs a chest-supported row on a machine. She is lying face down on the bench, pulling handles. Text indicates "chest supported row 4 x 6-8 protects lower back."

A woman in a white sports bra and blue leggings kneels on one knee, preparing for single-arm lat pulls. She is facing away from the camera, with text indicating "single arm lat pulls 3 x 8-10 alternate arms each set."

4 EXERCISES FOR YOUR NEXT BACK DAY✨

these are four of my staple back exercises that I try to incorporate into each pull-focused day! chest supported rows are always going to be a staple, as I used to opt for bent over row variations but found them to be risky for my back! The extra support allows you to focus on muscle connection

50 likes

A woman in pink shorts and a black sports bra stands with her back to the camera, showcasing her physique. Text overlay reads 'HOURGLASS BACK WORKOUT' with an hourglass and butterfly emoji.

A woman in pink shorts and a black sports bra performs pull-ups on an outdoor rig. Text overlay indicates 'pull ups 3 x 10 add resistance band for assistance'.

A woman in pink shorts and a black sports bra performs a T Bar overhand grip row on an incline bench. Text overlay indicates 'T Bar overhand grip row 2 X 10-12'.

HOURGLASS BACK WORKOUT

I am not naturally an hourglass shape! But training my back has created a strong v taper in my physique that helps contribute to the shape! Building strong lats is essential in weightlifting because they support you in other exercises like RDLs & dead lifts AND they give you that beautiful

29 likes

A woman from behind, wearing a red sports bra and black sweatpants, sits on the gym floor facing a cable machine. The image introduces a "CABLE MACHINE ONLY BACK WORKOUT."

Four panels show a woman demonstrating Lat Pull-Downs on a cable machine. The text specifies "3 Sets; 12, 10, 8 Reps" and advises driving elbows toward pockets for this back exercise.

Two panels show a woman performing Horizontal Rows with a neutral grip on a cable machine. The text indicates "3 Sets; 10-12 Reps" and instructs to "pull to stomach" for the exercise.

Quick Cable ONLY Back Workout 🫶🏻

I don’t know about you but back day is one of my favorite days! Well any upper body day I’ve been loving let’s be real haha these 3 exercises are perfect for building that hour glass / butterfly back and I love that all are doable with the cable machine! 🦋🏋🏼‍♀️ Lat Pulls : 3 Sets 12,10,8

48 likes

- How to Get Your Attention Span Back🫧📖💭🌿🕰️

I swear my attention span is nonexistent. I can’t focus for more than two seconds, I have no patience, and I catch myself doomscrolling before I even realize I picked up my phone. 🧠⏳ 🧠⏳ 🧠⏳ 🧠⏳ 🧠⏳ 🧠⏳ 🧠⏳ • If you find yourself doomscrolling: Do nothing. 🫥 Wait 15 seconds until you get bored. T

1927 likes

Arms💪🏽 | Back Split

POV: Arms & Back day 💚 #backday #armday #watchmemelt #plussizegymgirl #fitnessjourney #embracevulnerability #weightlosshealthjourney

564 likes

See more