Fitness expert, Rudi Witkowsky, shares his complete workout for your upper + lower back
Want a super-strong, healthy back with muscle definition for days? Here’s how to work both your upper and lower back like local fitness pro, Rudi Witkowsky.
Yes, having a defined back when you’re showing off on the beach is great. But another good reason to pay special attention to your back when you’re training is to maintain its overall strength and wellbeing.
The modern lifestyle finds us sitting more often than is good for us. Training your upper and lower back and keeping it strong can also result in a tighter core and better posture when sitting at a desk all day.
Ready to get yours ripped? Here’s how it’s done.
Ultimate Strong Back Workout
Routine Number #1: Pull-Ups + Tricep Dips
What It Does Pull-ups are simple but powerful and can improve not just your arm strength but your back as well. Tricep dips also target the upper body and increase your overall range of motion.
Move #1: Pull-Ups
1. Lie down on the floor underneath a bar, which should be set just within reach.
2. Place your heels on the ground and then pull your body up until your chest touches the bar. Repeat for 60 seconds.
3. Be sure to keep your entire body in tight alignment as if you were doing a plank.
Move #2: Tricep Dips
1. Place your hands behind you onto a chair or step so that your fingers face forward
2. Extend your legs and start bending your elbows.
3. Lower your body until your arms are at a 90-degree angle and then lift your body back up until your arms are straight.
4. Repeat for 60 seconds while maintaining proper form.
Combine these moves to make one solid back-strengthening routine.
Routine #2: Powerhouse Pike Push-Up
What It Does If you want to take it up a notch to strengthen not just your arms and back but your entire core, this is for you. It helps to build back definition while improving stability and strengthening your entire upper body.
How To Do It
1. Lift your hips up and back until your body forms an inverted ‘V’ shape, keeping your arms and legs as straight as possible.
2. Start to bend your elbows and then lower your entire upper body towards the floor. Hold for a moment, then slowly push up back up until your arms are straight and you're in the inverted ‘V’ position.
3. Do two repetitions then return to lying on your stomach, extending your hands out in front of your head.
4. Keeping your head in a neutral position looking towards the floor, lift your arms and legs up towards the ceiling, reaching as much as you can.
5. Complete two repetitions and then repeat steps 1 to 5. Do this exercise for 60 seconds.
NEED A NEW WORK OUT?
POP IN YOUR EMAIL AND DETAILS AND WE WILL SEND YOU A FREE WORKOUT PLANSIGN UP
Build big biceps and a strong upper body with these easy exercisesfitness
The ideal post-COVID recovery workout to get *strong* strong legsfitness
Improve your posture and your six-pack with this simple but solid core workoutfitness
World MTB champion Greg Minnaar's Top SA Trailshealth
6 Top-Rated and Totally Free Cycling Training Appsfitness
I Went Vegan and Lifted Heavy Weights for 6 Monthsculture
MVP Dale Leisegang Reveals the Secret to His Successhealth
Burn Fat, Build Strength and Get Lean in Just 6 Weeks