Back Attack!

What’s up Boss Babes!

Are you ready for a killer back workout? I know I ‘Am. I can’t wait to share some of my all time favorite back exercises that will help you achieve that tapered look.

Why is training back so important?

To me, more women should know the importance of working back. It creates that tapered “v” look which ultimately makes your waist smaller! Who wouldn’t want that?! Training back is important because it’s so significant. It’s one of those body parts that can overall help you improve on other upper body lifts. Back can be quickly over ruled because it can be hard to train, however a little interesting fact is that it will help better your posture which will help prevent injuries!! BONUS!!

So what are some key exercises to achieve that v tapered look?

1.      Assisted Pull Ups

Starting your back workout with some assisted pull ups can get you warmed up for the rest of your workout. I like to start with these just to get my muscles flowing and activated and I usually do 3 to 4 sets of 10 reps at a light weight.

2.      Lat Pull downs

Lat pull downs I find are an essential exercise in achieving that small waist. Focus on that stretch at the top and when pulling down squeezing that back to get the full effect. I do 4 sets of 10 reps starting from a light weight and ending heavier to challenge myself.

3.      Seated Rows

Seated rows are one of my all time favourite back exercises. I like to go as heavy as I can for at least 3 sets of 8 reps to build that muscle up. Focus on squeezing your back for 2-3 seconds more to really get that pump. Trust me, you’ll feel it if your squeezing!!

4.      Rack pulls + Plated Row/ EZ Bar Row

So I actually just started doing rack pulls and man do they ever make a difference on that lower back. I like to do 4 sets of 10 reps squeezing at the top of your pull. You can also add in as a super set regular back extension doing 15 reps to really get that lower back pump. If you don’t feel comfortable doing rack pulls you can substitute it with plated rows or barbell rows doing the same amount of reps and sets!

5.      Waistline: Standing Side Crunches!

I do this exercise at the end of my back workout and holy does it ever help in creating that v shaped back. I do 4 sets of 20 reps each side. Basically you stand shoulder width apart holding a weighted plate in your hand and all your doing is side crunches but holding a weight. Really squeeze on that crunch and you’ll feel it in your abs and lower back!


The more you challenge yourself and try new things the better results you’ll have. Adding in new exercises won’t hurt you, they’ll better you. Add on some heavier weight while you’re at it! Lifting heavy will help in achieving that small waist and ultimately make your back stronger! Expand your horizons babes it really does have a positive impact on your training and in everyday life. Add some of these exercises into your back workout and you’ll see the results I promise you!!

Keep killing it Boss Babes


Written by: Lauren Hedley