At 12Reps, we believe a strong back is the foundation of a strong body. Whether you’re looking to improve posture, boost strength, or power up your workouts, this four-move back routine has you covered at the gym. No fluff, just efficient exercises that deliver results.
Neglecting Your Back Muscles
Let’s face it, back day doesn’t always get the love it deserves. But skipping these crucial muscles can lead to imbalances, poor posture, and even injury. If your back workouts lack focus, it’s time to get serious at the gym.
4 Moves for a Stronger, Sculpted Back at the gym
Seated Row Machine
4sets of 12 reps –Sit tall, keep your chest lifted, and pull the handles towards you. Focus on squeezing your lats at the end of each rep for maximum activation.
Dumbbell Single-Arm Row
4 sets of 12 reps per arm – With one knee on a bench, hinge forward, and row the dumbbell to your hip. Control the movement to keep your back flat and muscles engaged.
Incline Bench Reverse Flys – 4 sets of 12 reps – Lie chest-down on an incline bench, raise dumbbells out wide like wings, and focus on squeezing your rear delts at the top.
Kettlebell Gorilla Rows
4 sets of 12 reps per arm – In a low squat, alternate rowing each kettlebell to your waist. This move is all about control and power.
✨ Rest 60-90 seconds between sets to recover and maintain proper form.
A Strong, Balanced Back
This workout doesn’t just strengthen your back—it improve your posture, stability, and overall performance. Consistency is key, so make this routine a staple in your training plan.
Take Control of Your Training
Why stop here? Download the 12Reps app today for more expertly designed workouts, tailored to your fitness goals. Whether you’re in the gym or at home, we’ve got your back—literally.
👉 Download 12Reps Now and take your training to the next level. Tag us @12repsapp after smashing this workout—we’d love to see your progress!
It’s time to stand tall, team. Strong back, strong body.
