The back  functions as a total body core muscle by holding your body together and combining the power generated by all your limbs which is why it’s vital that you keep it in the best shape possible throughout life. I’ve put together the ultimate back workout which consists of three moves covering the lower, mid and upper back.

Lower Back

– Hyper Extensions

– Good Mornings

– Stiff Legged Deadlifts













Mid Back

– Deadlifts

– Prone Rows

– Bent Over Rows


Upper Back

– Pull ups

– Wide Grip Pull Ups

– Reverse Flyes

The rep range and weight will depend on whether your goal is strength, aesthetics or rehabilitation but always consult a professional as many of these exercises can lead to injuries if they are not performed correctly.

Stay Healthy,

Adam White

London Personal Trainer