#xoSLfit – Back Workout

Aside from sculpting a sexy looking back, there are several other benefits to strengthening your trapezius, teres major & minor, latissimus dorsi, sternocleomastoid, and rhomboid major (Thanks, Wikipedia!).  Your posture will improve, you’ll have less back pains, and your flexibility and range of motion will increase!  Not to mention that having a strong back will also help with daily activities like lifting and moving things.


Here’s a back workout you can try this week:

Cable Circuit (1 warmup set, 3 heavy sets)
Wide Grip Lat Pulldowns – 3 sets x 15 reps
Straight Arm Pulldowns – 3 sets x 15 reps
Cable Rows – 3 sets x 15 reps

Superset #1
Cable Pulls (as show in pic above) – 3 sets x 12 reps
Underhand Close-grip Pulldown – 3 sets x 12 reps

Superset #2
Assisted/Unassisted Pullups – 3 x max reps
Bentover Dumbbell Row – 3 x 12 reps


And if you feel like finishing your workout off with some cardio, hop on the elliptical or row machine!

Try this out and let me know how good it burns afterwards 😉



2 thoughts on “#xoSLfit – Back Workout

  1. OMG!! Been needing a fabulous back workout. I’ve been going through extreme neck and back pain due to stress and perhaps not exercising properly 😦

    Definitely going to give this a shot in hopes of getting rid of my neck/shoulder pain.

    Thanks Sheena!! Keep it up!


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