banner
BLOG / fitness

Fitness expert, Rudi Witkowsky, shares his complete workout for your upper + lower back

Rudi Witkowsky

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.

 

rudi witkowsky, fitness expert, fitness, fitness coach, fitness influencer, workout, exercise, back workout, strong back, toned, muscle, castle free, free to be, alcohol free beer, zero alcohol beer

 

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.

 

rudi witkowsky, fitness expert, fitness, fitness coach, fitness influencer, workout, exercise, back workout, strong back, toned, muscle, castle free, free to be, alcohol free beer, zero alcohol beer

 

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.

 

rudi witkowsky, fitness expert, fitness, fitness coach, fitness influencer, workout, exercise, back workout, strong back, toned, muscle, castle free, free to be, alcohol free beer, zero alcohol beer

 

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.

 

rudi witkowsky, fitness expert, fitness, fitness coach, fitness influencer, workout, exercise, back workout, strong back, toned, muscle, castle free, free to be, alcohol free beer, zero alcohol beer

 

5. Complete two repetitions and then repeat steps 1 to 5. Do this exercise for 60 seconds.

 

NEED A NEW WORK OUT?

logo twitter

POP IN YOUR EMAIL AND DETAILS AND WE WILL SEND YOU A FREE WORKOUT PLAN

SIGN UP
gallery image fitness

Build big biceps and a strong upper body with these easy exercises

Rudi Witkowsky READ MORE
gallery image fitness

The ideal post-COVID recovery workout to get *strong* strong legs

Rudi Witkowsky READ MORE
gallery image fitness

Improve your posture and your six-pack with this simple but solid core workout 

Rudi Witkowsky READ MORE
gallery image fitness

World MTB champion Greg Minnaar's Top SA Trails

Helen Wallace READ MORE
gallery image health

6 Top-Rated and Totally Free Cycling Training Apps

Helen Wallace READ MORE
gallery image fitness

I Went Vegan and Lifted Heavy Weights for 6 Months

Rudi Witkowsky READ MORE
gallery image culture

MVP Dale Leisegang Reveals the Secret to His Success

Castle Free Author READ MORE
gallery image health

Burn Fat, Build Strength and Get Lean in Just 6 Weeks

Rudi Witkowsky READ MORE