Workouts

3 Ways to Build a Sexy Back

Three pro athletes share their favorite back workouts.

by

IFBB Women’s Physique Pro Mindi O’Brien

Sexy-back secret: Wide-grip pullup

Why it’s her fave: "This compound exercise helps to both build width and create a nice V-taper."

How to do it:

  • Grab the pullup bar with an overhand grip, spacing your hands about shoulder-width apart. Hang from the bar with arms fully extended, shoulders relaxed to stretch your lats.
  • Squeeze your shoulder blades together, arch your back, and pull yourself up, aiming to touch your chest to the bar. Hold the contraction at the top of the movement, then slowly lower back down and repeat.

Mindi's Back Workout:

  • Straight-arm Pulldown: 2 sets x 15-20 
  • Wide-grip Pullup: 5 sets x 8-10
  • Reverse-grip Bentover Barbell Row: 4 sets x 8-10  
  • Single-arm Dumbell Row: 4 sets x 8 (hold the contraction for two seconds)
  • Close-grip Lat Pull Down: 4 sets x 12-15 (hold the contraction for two seconds)
  • Straight-arm Cable Pushdown superset with: 4 sets x 12-15
  • Back Exrtension: 4 sets x 10-15  

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