#FatblasterFriday | Best exercises for your back (and back side)

Everybody’s seen that guy  in the gym. You know, the one who loves to train his biceps, chest and abs? Bulging arms. Gorgeous pecs. A well-defined six-pack.

And forward sloping shoulders.

We all love to train the muscles we see in the mirror.

exercises for your back

But what about the muscles that everybody else sees when we turn and leave the room?

exercises for your back

Back of the body (or posterior chain) exercises not only improve how you look (think ‘posture’), done regularly they can also;

  • strengthen your core
  • improve shoulder and hip mobility
  • decrease or eliminate lower back pain
  • reduce your risk of sports-specific injuries
  • burn a lot of calories (when performed at a moderate pace with heavy enough weights)

Today’s #FatblasterFriday workout features some of the best exercises for your back (and back side). Exercises that you can do at home or in a small hotel gym with just two sets of dumbbells. (Exercise balls, UGI and stability are optional).

exercises for your back

Only 6 exercises, performed in superset format (two exercises, worked one after the other with no break in between, for 2 to 3 sets), to work your hamstrings, glutes, lower, mid- and upper-back, triceps and posterior deltoid.

Each superset combination has both a lower and an upper body move. Make sure to choose a weight that will challenge your muscles by the end of 10 repetitions! Watch the video below for explanations of the exercises and tips for making them more difficult (as you get stronger!)

‘Got Your Back’ Workout

What are your favourite exercises for your back?

And your front?

Did you like this workout? Then PLEASE

  • WATCH and DO the workouts with me
  • SUBSCRIBE to fitknitchick on YouTube 
  • CHECK OUT the #FatblasterFriday Playlist for more, real time workouts
  • PIN the above WORKOUT PHOTO
  • GIVE me your FEEDBACK on YouTube or in the COMMENTS section below
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Disclaimer: Although I am a registered Personal Trainer, I am not YOUR Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.




  1. Well as it happens, I do like to work my back. This looks great and you know I will be sharing it too. Pinned of course. I have a Pin board just for your workalong vids now. THANKS!
    Elle recently posted…Workouts I am Loving NowMy Profile

  2. I think a toned back can be one of a woman’s greatest assets–both aesthetically and functionally. I’ll go add this video to my You Tube favorites. 🙂
    Carrie Rubin recently posted…Doctor Who? And Other FoolishnessMy Profile

    • Thanks Carrie! Back and shoulders are my favourite body parts to work. Have a great weekend!

  3. Love doing rows….machine and dumbbells 🙂
    Kierston recently posted…#RECIPEFRIDAY: Sweet Potato Protein Brownies (or bites)!My Profile

    • Me too! So hard to work them without heavy weights at home though… I guess I could have gotten out my TRX!

  4. Great video and absolutely great arms! Keep up the good work Tamara
    Craig recently posted…The "Old School New Body" ReviewMy Profile

  5. Oh, I need this. I get really sore in my upper back (?) when I’m cycling so I figure I must need to strengthen something!
    Coco recently posted…My Classic Christmas Cookie RecipesMy Profile

  6. That is a really good tip particularly to those new to the blogosphere.
    Short but very precise info… Appreciate your sharing
    this one. A must read article!
    bloons td 5 walkthrough recently posted…bloons td 5 walkthroughMy Profile