WATCH | Tone your back with Whitney Simmons

WATCH | Tone your back with Whitney Simmons


Forever our fitness #inspo, check out how Whitney Simmon’s tones her back.  

Instagram: @whitneyysimmons


Warm Up

  • Treadmill Incline Walk
  • Mobility

Exercise 1

  • Bent over dumbbell row into 45º row  

Exercise 2 (Superset)

  • Single-arm cable lat pulldown  
  • Bent over, underhand cable row  

Exercise 3

  • Cable Stretchers

Exercise 4 (Superset)

  • Cable face pulls  
  • Alternating dumbbell curls (with pause at 90º)  

Our top 5 back day tips

  1. Keep back day slow and controlled.
  2. Be aware of your hand and elbow position. This is what determines which muscle group is being activated.
  3. Squeeze your shoulder blades.
  4. Use free weights as much as possible to keep an increased range of motion and engage stabilising muscles.
  5. Do a variety of different exercises (like Whitney does here) to work all parts of your back.  

For more information on rep ranges and how to perform each exercise, head over to Whitney’s YouTube channel and check out her video.

What's your favourite back day exercise? Let us know in the comments below.  

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