By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer
Hey everyone, it’s Will. Over the past ten years, I’ve helped so many people get stronger and feel better about themselves. And I’ve noticed something. We all tend to focus on the muscles we see in the mirror, our chest, our arms, our abs. But I’m going to let you in on a little secret: the key to looking and feeling amazing, strong, and confident comes from the muscles you can’t see: your back and core.
Think about it. A strong back and core are your body’s foundation. They help you stand tall, move with power, and carry yourself with a kind of confidence that people notice. A great back isn’t just about looking good; it’s about feeling powerful from the inside out.
Today, I want to share with you a workout that I absolutely love. It’s a killer back and core session that uses two of my favourite tools: dumbbells and a TRX. I’m going to explain, in simple terms, why this workout is a game-changer, especially for building that strong, confident posture that makes you feel ready to take on the world. We’ll talk about why everyone should be training their back (yes, ladies, especially you!) and how you can do this workout pretty much anywhere. And to make sure you’re making progress, we’ll use the 12Reps app to keep track of everything.
Stand Tall, Feel Confident: It All Starts with Your Back
Let’s be real, most of us spend way too much time sitting down, hunched over a computer or our phones. This creates that slumped-over look with rounded shoulders. It doesn’t just look bad; it can make you feel tired and even a little down. It’s a posture that says \”I’m closed off.\”
A strong back is the number one fix for this. When you strengthen the muscles in your back, they physically pull your shoulders back, open up your chest, and help you stand up straight, almost without thinking about it. Suddenly, you look taller. You look more open. You look more confident. It’s like an instant body language upgrade. There’s even science that shows standing in a more powerful, open posture can actually make you feel more powerful and self-assured [1]. So, training your back is like a workout for your body and your mind.
A Quick Word for the Ladies (and Men, Too!)
I hear this all the time, especially from my female clients: \”Will, I don’t want to train my back, I’m afraid of getting bulky!\”
I need to be very clear about this: that’s a myth. It’s just not going to happen by accident. Women don’t have the right hormones to easily build huge, bulky muscles. What happens when you build a strong back is truly amazing. You’ll start to create a beautiful V-shape. Adding a little shape and tone to your upper back makes your waist look smaller. It’s the secret to that \”hourglass\” figure and what makes you look absolutely incredible in a dress, a tank top, or anything, really.
For the guys, a strong, thick back is the ultimate sign of power and athleticism. It’s what fills out a t-shirt and gives you a commanding presence. So, nobody should be afraid of training their back. It’s one of the most empowering things you can do for your body and your confidence.
The Perfect Tools for the Job: Dumbbells and TRX
I love this workout because it uses two simple but super-effective tools.
Dumbbells: These are perfect for beginners. They’re not as scary as a big barbell, and they let you move in a natural way. Plus, using a dumbbell in each hand helps you fix any strength differences between your left and right sides, which we all have.
TRX: This is my favourite tool for core work. Because the straps are a bit wobbly, your core has to work like crazy to keep you stable on every single exercise. It turns a simple movement into a full-body core challenge.
The Back and Core Superset Workout
We’re going to use \”supersets\” in this workout. All that means is you’ll do two exercises back-to-back with no rest in between. This saves time and keeps the intensity high. If you’re a beginner, aim to do this workout twice a week.
And please, track your workouts! It’s the only way to know you’re getting stronger. I get all my clients to use the 12Reps app. You can download it and get a free trial to log your sets, reps, and rest times. It takes all the guesswork out of it.
Here’s the plan. Do all sets for one superset before moving to the next.
Superset | Exercise | Sets & Reps | Rest |
Superset 1 | A: TRX Knee Tuck | 4 sets of 12 reps | No rest |
| B: Kettlebell Gorilla Row | 4 sets of 12 reps (6 per side) | 60-90 secs |
Superset 2 | A: TRX Pike | 4 sets of 10 reps | No rest |
| B: Dumbbell Reverse Flys | 4 sets of 15 reps | 60-90 secs |
Superset 3 | A: TRX Mountain Climber | 4 sets of 30 secs | No rest |
| B: Dumbbell Single Arm Row | 4 sets of 12 reps (per side) | 60-90 secs |
How to Do the Exercises
TRX Knee Tuck
Start in a plank position with your feet in the TRX loops. Keep your back flat as you pull your knees in toward your chest. Squeeze your abs, then push your legs back out straight.
Kettlebell Gorilla Row
Stand over two kettlebells (or dumbbells). Squat down low with your chest up. Keeping one hand on a weight for support, row the other weight up to your chest. Lower it and switch sides. That’s one rep.
TRX Pike
Get in that same plank position with feet in the loops. This time, keep your legs straight and lift your hips up to the ceiling, making a “V” shape with your body. Use your abs to lift, then slowly lower back down.
Dumbbell Reverse Flys
Grab some light dumbbells. Bend at your waist with a flat back. Let the weights hang down with your palms facing each other. Now, with a slight bend in your elbows, lift your arms out to your sides like you’re trying to fly, squeezing your shoulder blades.
TRX Mountain Climber
You know this one! From the TRX plank position, “run” your knees in toward your chest, one at a time. Go as fast as you can while keeping your hips steady.
Dumbbell Single Arm Row
Place one knee and one hand on a bench for support. Hold a dumbbell in the other hand. Let it hang down, then pull it up toward your hip, keeping your elbow close to your body. Squeeze your back, then lower it slowly.
Your Newfound Confidence is Waiting
A strong back and core are about so much more than just looks. They’re about building a body that serves you, that helps you stand tall, and that gives you the confidence to own any room you walk into. This workout is your plan.
So, what are you waiting for? Stop wishing for it and start working for it. Download the 12Reps app for free, log this workout, and let’s start building that strong, confident you.
References
[1] Carney, D. R., Cuddy, A. J., & Yap, A. J. (2010). Power Posing: Brief Nonverbal Displays Affect Neuroendocrine Levels and Risk Tolerance. Psychological Science, 21(10), 1363–1368. Retrieved from https://journals.sagepub.com/doi/abs/10.1177/0956797610383437
