588 followers

Follow

Follow

Follow

1/2

2 saved

1

10

Exercised To Build Your Back

✨Lat Pull Downs 4x12

✨Single arm Row 4x12

✨Back Extension 4x12

✨Assisted Pull Ups 4x12

‼️Save for your next back day‼️

#backworkoutday #lemon8wellnesscreator #liftingroutine #gym

2025/3/6 Edited to

Building a strong back is essential not only for aesthetic purposes but also for overall functional fitness. A well-developed back can enhance your performance in various sports and daily activities. In this routine, we focus on key exercises that target different muscles in your back, including the lats, traps, and lower back. 1. **Lat Pull Downs**: This exercise primarily targets the latissimus dorsi, helping to create that V-taper look. Aim for a controlled motion to maximize muscle engagement. 2. **Single Arm Row**: This movement is excellent for building strength asymmetrically on both sides of your back. It also helps improve core stability as you balance your body throughout the exercise. 3. **Back Extensions**: Strengthening the lower back is crucial to prevent injuries and maintain good posture. Incorporate this into your routine for increased endurance in your back muscles. 4. **Assisted Pull Ups**: If you're working on your pull-up strength, using assistance is a fantastic way to build up to your own body weight. Aim for a full range of motion to engage all back muscles effectively. Make sure to mix in adequate rest between sets and incorporate a warm-up beforehand to protect against injuries. With consistent practice of these exercises, you'll notice improvements in strength and posture, enhancing your overall fitness journey.

Related posts

Build a Butt 🍑 #build a booty program #bootypopped #bootygrowth #bodytransformation #Lemon8Diary #Fitness

889 likes

Lets build- a-dump truck .. PLANET FITNESS EDITION

Beginner friendly🫂… Remeber there’s no race during your workout, take your time & be patient with yourself 🫶🏾. Workout deats 💜 Step ups - 4x10 each leg Hip Thrust - 4x12,10,8,3 (each set go up n on weight) Sumo Squats into RDLs - 3x10 Sideways Leg Press - 4x10 each leg Rdls- 3x10 Si

15.4K likes

BUILD-A-BOOTY HACKS THAT WORK!

Hey virtual besties 🩷 We're getting into my top hacks to get that bubble butt just in time for swimsuit season—or, you know, just to rock those killer jeans! 😉 Let's get into the nitty-gritty of booty building, step by step, with a dash of fun and a whole lot of squats! 1️⃣ 30-Day Booty

21.2K likes

How I lost weight and kept my 🍑

𝐅𝐮𝐥𝐥 𝐝𝐢𝐬𝐜𝐥𝐚𝐢𝐦𝐞𝐫! I am no personal trainer nor a nutritionist. Here are some breakfast meals and quick tips on how I lost 47lbs and grew a rounder dump truck 🍑😛⬇️⬇️⬇️ 1. Genetics🧬: Yes, genetics do play a significant role in shaping your body, but that doesn't mean you can't make impr

3655 likes

Workouts to build two bunk beds 🍑

*save this for later if you want that thang sitting up like two bunk beds* 🤪 I really didn’t think mom butt was a real thing until I saw my butt deflate after my twins 😭. I was able to rebuild by incorporating workouts like this 2-3X a week + focusing on high protein balanced meals. Your low

2505 likes

A book that will change your life 🪽🫧

“The Let Them Theory” how to let things flow, letting go, be less disappointed, esp if you feel like you’re never satisfied/ expecting from other people. level up your life with this VIRAL, POPULAR book #read📚 #books #book #levelup #selfimprovement

943 likes

Exercises I’m doing to build RATIOS-booty & waist

Build RATIOS with these moves! If you’re looking to grow your glutes and define your waist line it’s time to hybrid train with heavy lower body days and pilates workouts for your core. In my Glute Growth program this is what you get ✨ what you need to do: - hip thrusts - glute bias RDL - glut

395 likes

How to build emotional intimacy in 30 days

Building emotional intimacy with yourself is the foundation for a healthier, more aligned life. Over the next 30 days, focus on deepening your relationship with the one person you spend every moment with: you. Journal daily about your feelings. Writing helps you process emotions and uncover patter

2365 likes

How to lose weight 20lb

Let me share the method with you: 1⃣ If you want to eat breakfast, you can't skip breakfast. I usually eat a small piece of sweet potato (carbonated water) + a boiled egg (protein) in the morning. 2⃣ Lunch is made by yourself, with less oil, less salt and less seasoning. A small fist of r

808 likes

Grow a Big Booty with Only 4 Exercises 🍑🍑🍑

🍑Thrust/bridge exercise - Enhances both upper and lower glute development, exerting maximum tension on the glutes in the fully contracted position. 🍑Squat/lunge exercise - Focuses on the lower glutes and quads, maximizing tension on the glutes in a fully stretched position. 🍑Hinge/pull exerci

381 likes

How To Build Your Dream Life With ChatGPT

be your ultimate guide! ✨ With ChatGPT, you can visualize your ideal life, set actionable goals, and build a daily routine to make it a reality. Here’s how: 💡 Step 1: Define Your Dreams Break your vision into categories like Personal, Wellness, Career, and Lifestyle. Think big and get specif

4458 likes

10 Week Soft Challenge! Lose weight & build habits

This is a file I created myself, I was heavily inspired by the #75softchallenge , but I shortened it just a bit. This has helped me build better #habits and stay on track with my #weightlossandfatloss journey . I would be more than happy to share the file with you in pdf(download will be

3393 likes

Earn Your Power, Build Yourself

Here are some more tips to becoming Her ✨ 1. Attachment styles Figure out yours through various online test, and articles. And start becoming aware of your attachment styles and cycles. This is a stressful but so fulfilling step in becoming healed as a person and a better friend and partner.

1449 likes

Read to not waste your time in the gym like I did⬇️

One thing that I really wish that I learned earlier in my fitness journey is that you need a solid routine instead of just guessing every workout and doing something different every time. I’ve been in the gym since I was 13 years old and although I exercised and I was healthy, I did not see my glut

21 likes

DO THESE EXERCISES TO BUILD A STRONG CORE

I try my best to train abs (core) at least 2-3 times every week! Strong core muscles are vital for performing most of the compound lifts we do during our workouts. Our abs are also responsible for the origin of most of our daily movements like sitting, standing, walking or running. Perfo

70 likes

Faith in Action: Build Your Prayer Board! 🙏🏽

Hey y’all! Check out the different ways you can spice up your prayer boards 🫶🏽 1. ✨ Categories for Connection: Imagine organizing your prayer board into sections like health, gratitude, and guidance. For example, you could have a “Health” section where members can share requests for healing, li

1225 likes

BUILD THE PERFECT GLUTE WORKOUT 🍑

truth is you only need 5 workouts for a well rounded glute workout 👀👏🏼🍑 compounds ~ heavy concentric: working the glutes in the shortened position heavy eccentric: working in the lengthened postion unilateral: focusing on 1 leg & using more med/min for stabilization accessor

2725 likes

How to make your PC build aesthetic ✨

I love decorating things around my space to match my overall aesthetic, and adding some decor to my PC has made a huge difference for me! There are so many ways to put a personal touch on your PC build by adding some decor, like adding flowers, vines, fan covers or figures. I wanted to keep my

3169 likes

TRY THIS EXERCISE TO BUILD A SHELF

heyy yall if you want to round your glutes and build a more prominent shelf, consider adding this step up variation to your next workout!! Especially if you’re a beginner as it’s super friendly. • REVERSE LUNGES WITH A KNEE DRIVE: - 3 sets of 10 reps - remember form is a lot more important

527 likes

Let's Build your Glutes and Quads 🍑🤍✨

Good morning Monday 🌞 New week same grind 🙏🏽 If your looking for more help with your routine give GlowGirlFitness a follow 🥹 Will love for you to be a part of the community 👑 #gluteworkout #fitnessmotivation #legday #glutegrowth #gluteroutine #gluteworkoutforwomen #gymgirlsdaily

606 likes

Build Your Own High Protein, Low Carb Bento Box

lovvvvve bento boxes for a simple, packable lunch! I’m a teacher and my husband has an office job, and both of these work so well for us! I also love that I can just take my lunch out of the refrigerator and get to eating it straight away, I don’t even have to wait for the microwave! . how would

4880 likes

minecraft build ideas

#minecraftidea #minecraftaesthetic #minecraft #minecraftinspo #minecraftbuildideas

230 likes

Build A Starter Friendly Horse Stable

Here’s a simple horse stable that is starter area friendly. 🐴 Start by building a 7 by 6 square even with the ground. Place four wood logs in each corner, and fill in the sides with cobblestone. Then pick any wood plank blocks to make the floor of the stall. 🐴 Use the same log and cobbleston

1781 likes

Read With Me🥰

#reading📖 #lemon8challenge #bodytransformation #fyp ✨

301 likes

Minecraft how to build sofas

40 likes

How To Build New Friendships🥂

Good friends bring so many colors of happiness in your life by relieving stress, giving comfort, and removing loneliness. So it never hurts to try to make new friends. Friendships take time, but you can take steps to spark a relationship and nurture a connection. Say yes when they invite you to pla

438 likes

What I eat in a day to stay lean & build muscle 💪🏽

Everything I ate in a day to stay lean ✨ My diet is high protein focused with a goal of 125g a day (minimum) Breakfast: - Egg wrap & sugar free iced coffee Lunch: - Brunch plate Snack (1): - Coconut Greek yogurt bowl Snack (2): - Barebells protein bar - EHPlabs Oxyshred

2202 likes

Build a shelf 🔥

#lowerbodyworkout

812 likes

How to build A Wardrobe Teenage

I couldn’t put a funny picture I ran out of slots 😭😭 but this wardrobe is built for teenagers for school to be comfortable and still be put together! #fashionfinds #teenager #teens #outfitinspo #schoollife #schooloutfits #schoolgirlfit #wardrobeessentials #wardrobebasics

15.7K likes

Website To Build your own work & knowledge hub

Fibery is a tool that brings together work and knowledge in one place, so you don't have to juggle multiple tools for different tasks like documents, task management, and diagrams. With Fibery, you can connect structured data like tables and kanban boards with unstructured data like documen

76 likes

how to build your morning routine ✨

how you start and end your day is directly linked to the quality of your life. so, having a morning routine that gets you into your daily flow is essential! don't overthink it. your routine is simply a combination of high vibe habits that allow you to show up for yourself before showing up f

134 likes

Master Self-Learning Skills to Build a Better You

In today’s fast-paced world, learning often feels like a “must-do task” with no clear path to doing it effectively. This sense of overwhelm becomes even more pronounced when your goals are clear, but your execution falls short. However, learning is not an innate talent—it’s a skill that can be opti

551 likes

🌲 How to Build A Well in Minecraft

This tutorial will show you one way to build an easy forest-themed well in Minecraft. Start with 16 stone blocks, you can combine different textures, as long as they are placed in a circular shape. Then dig a hole down to add depth to your well. Use 24 stone blocks of your choice to build the wa

3133 likes

Let’s build those thunder thighs!

Over the years of my fitness journey, my quad days have always been one of my favorite days in my split. Workout details: 1. Start off with 8 weighted elevated goblet squats and then immediately drop the weight and go into body weight elevated goblet squats until failure! Do this for 3 sets!

210 likes

Tiny Minecraft Build Inspiration

I thought I’d compile some of the things I use to fill space in the Minecraft village I’m building. Most of these can be made with limited build materials. Things pictured: a wheelbarrow, a wagon, shops, a picnic area, and planters. Should I do more small build inspiration posts like this?

2489 likes

✨ Best exercise to build your abdominal muscles 💪🏾

Summer ab workout ☀️ #Fitness #fitnesstips #gymmotivation #gym #abs #absworkout #coreworkout #fitnessjourney #fitnessgirl #exercise

69 likes

How to build up your credit score FAST 💳

Just checked my Experian app and saw that my credit score went up to 815!!! 🎉 I’ve been building my credit score up since 16 and I’m 30 now so it definitely took a longgg time to get here. But here are some of my best tips for getting you credit score up to hope you guys find this useful!

1598 likes

See more