875 followers

Follow

Follow

Follow

0 saved

Back Day 👌

🔥 ¿Quieres una espalda fuerte, definida y poderosa? Este workout es justo lo que necesitas para transformar tu postura, aumentar tu fuerza y verte increíble desde cualquier ángulo.

Trabaja cada movimiento con intención y control: realiza de 3 a 4 series de 10 a 12 repeticiones y siente cómo tu espalda se activa en cada repetición.

⚠️ Antes de empezar, dedica unos minutos a la movilidad para preparar tu cuerpo.🧘‍♀️ Al finalizar, no olvides estirar para prevenir lesiones y mejorar tu recuperación.

Constancia + técnica = resultados reales. 💪Guarda este reel, compártelo y empieza hoy mismo.

#backday #WorkoutEspalda #FitnessMujeres #EntrenamientoEfectivo #Vida

4/30 Edited to

Having committed to consistent back workouts, I've noticed that incorporating mobility exercises before starting really makes a difference in performance and injury prevention. Spending just 5 to 10 minutes on shoulder rolls, cat-cow stretches, and thoracic spine rotations primes the muscles and joints for the workout ahead. During my routine, focusing on control and intention in every repetition helps activate the back muscles more effectively than rushing through sets. Usually, doing 3 to 4 sets of 10 to 12 reps, as recommended, strikes the perfect balance between strength and endurance. Post-workout stretching is just as important; it reduces muscle tightness and aids recovery. I like to include stretches like the child's pose, doorway chest stretch, and straight-arm lat stretches to keep my back flexible. Remember, progress comes from consistency combined with proper technique. Tracking your movements and gradually increasing weights or reps ensures sustained improvement. Sharing your journey with a community or saving workouts like this one can keep motivation high. A strong, defined back not only enhances your physique but also supports good posture and reduces the risk of back pain. This workout is an excellent foundation for anyone looking to build those benefits effectively.

Related posts

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

7284 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

4818 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;

3688 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

1979 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

926 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

510 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

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

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

111 likes

Sexy Back Routine 🥰

Try my routine, thank me later #backdayworkout

6423 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

630 likes

Back to School Tips (Brutally Honest Edition)📜

Let's talk back to school.📖 I see a lot of posts on platforms like this discussing tips for going into college or kids going into middle or highschool. Though, if I'm being entirely honest a good chunk of them aren't really what needs to be spoken about. Now don't get me wrong, I

314 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

152 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

809 likes

Back,triceps,biceps

Try these excersises on your next upper body day #explorepage #plussize #motivation #fitnessjourney #gymworkout

79 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

Back to School Gut Reset 📆

This is my gut reset challenge for this upcoming fall semester! 📚😌 Check out my post on morning non negotiables for ideas on setting up a routine for this gut reset! 1. Cut out processed foods🥫: Processed foods are terrible for you in many ways, but they’re not all bad. All foods are processed

688 likes

A woman in a pink patterned workout set stands with her back to the camera, surrounded by workout equipment. The image highlights a "Dumbbells only BACK & BICEPS WORKOUT" routine.

Two panels show a woman demonstrating Gorilla Rows, bending forward with a straight back, pulling a kettlebell towards her belly button. This exercise targets the back muscles.

A woman demonstrates Wide Grip Rows, bending forward at the hips with a dumbbell. She pulls the weight towards her chest, keeping her elbows flared out to the sides.

Back and Biceps Workout 🤎 dumbbells only

Hi baddie! Here’s todays workout! Being super real with you it’s day 3 of my period and I was fine until 10 mins before my workout when my cramps started to feel crampy. I showed up and pushed through as much as I could but definitely cut my workout short. Here’s what I did: 🤎 5 min warm up

587 likes

Target Back to school supplies 🫧📚🎧

#BackToSchool #backtoschoolseason #BackToSchool #backtoschoolcheck #targetschoolsupplies #collegedayinthelife

609 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

1942 likes

Transform Your Back With This Triple Set!

This back sculpting triple set has helped me define my back and fix my posture ✨ Use it at the beginning of each upper body workout no matter what style of training you’re doing. I’m currently doing 1 weighted and 1 Pilates session each week, and I do this triple set before each of those routines.

668 likes

A collection of various beauty and skincare products are displayed, labeled as a "BACK TO SCHOOL BEAUTY BASICS" kit. The items include cleansers, serums, and spot treatments, presented as a sampler set.

A pink cosmetic bag is shown with an "8 Piece Sampler Kit" labeled "STUDY BREAK SURVIVAL KIT." The kit includes several small beauty and personal care items, such as hair products and skincare.

back to school ulta finds 📚💋 + prices

Ulta just released their new “Beauty Finds” on their website! ⭐️ some of them are just perfect for the school year 📚🙌 ⭐️ Ulta Beauty Finds bags list ⭐️ 💋Back to School Beauty Basics $24.99 💋 Study Break Survival Kit $19 💋 Back to School Glow Session $30 💋 First Day Fabulous $24 💋 School

5422 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

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

52 likes

Easy and Cozy Back-To-School Outfits 🧋💻🧸

Let’s be realistic, as much as we want to treat class like a runway sometimes, it can be a lot trying to figure out what to wear especially when we already have so much on our plate! What to wear becomes super low on the priority list and when life is giving that, we need our go-to easy outfits!

5027 likes

See more