46.9K followers

Follow

Follow

Follow

1/8

796 saved

740

2

Simple back workouts that WORK!

Summertime is right around the corner and the best way to get that cut line down your back is to focus on exercises that really work and train those muscles. These will also tone your arms!

I do 3 sets of 20

#backdayworkout #backdayexercise #summerbod @Lemon8 Fitness #backworkout

3/16 Edited to

2 comments

Michelle Gibson

The hair 🥰🥰🥰

💪🏾💪🏾💪🏾❤️❤️❤️

Related posts

A 'Before and After' comparison showing a woman's back transformation, with the 'After' image displaying a more toned and muscular back, labeled 'Sexy back workout'.

A woman performing seated cable rows at a gym, viewed from the back, with text indicating 'Seated cable rows (3x10)'.

A woman performing assisted pull-ups at a gym, viewed from the side, with text indicating 'Assisted pull ups (3x until failure)'.

POV: your next upper body workout ⭐️

Hey yall here is my go-to workout for a sexy and toned back: The workouts: - Seated cable row (3x10) - Assisted pull ups (3x until failure) - DB flys (3x10) - Bent over rows (3x10) - Lat pull down (3x10) I usually hit upper body once a week or every two weeks depending on the season (bu

4675 likes

back toning workouts ✨

#backday #hourglassfigure #viral #backworkout #gymgirl

697 likes

Workouts for a SEXY TONED V-Shaped Back ✨✨

Ladies stop what you’re doing and get into this workout! Here are two exercises GUARANTEED to give you that defined sculpted v-shape back. 1. Lat pull downs - adjust the weights low to high and lift to failure. PUSH YOURSELF you’re stronger than you think! 2. Bench RDL - key tip: engage

2289 likes

At Home Back Workouts💪🏼💗

Going to the gym can sometimes be too hectic with a busy schedule, so here are some effective at-home back workouts to tone that back and snatch that waist with ZERO weights! ✨ Pull downs 💕 3 sets of 10 reps Have your arms by your head and pull down as if you have a bar in your hands. Cable

850 likes

wearing @DFYNE obvi code “SAM” #backday #gymgirls #dfyneshorts #dfyne #gymmotivation

1023 likes

Bye Bye Big Back👋🏾

A sculpted back, is a sexy back. Picture it, you’re wearing a backless dress and the pictures you take in it? Magnifique✨ Make sure to get your form down and practice safety! If it doesn’t feel right, don’t force it! Let’s get our bodies right for the Summer ladies‼️🔅 #summerbod #backworkout

1511 likes

beginner back workout!!

beginner back workout for a snatched back! try 3 sets of 10-12 reps! #backworkout #workoutsforbeginners #beginnerworkout #beginnerbackworkout #dumbbellworkout

2112 likes

A woman in a white crop top and light blue shorts is seated on a gym machine, viewed from behind, with the text "YOUR NEXT BACK DAY" overlayed. She is preparing for a back workout.

A woman performs lat pulldowns on a gym machine, pulling the bar down towards her chest. The text "Lat Pulldowns 3x6-8" is displayed on the image.

A woman, viewed from behind, performs seated back rows using a cable machine. She wears a black sports bra and light blue shorts. The text "Seated back rows 3x6-8" is overlayed.

How to get an hourglass back!

This pull day workout has been my staple for the last year and I haven’t changed it since! It’s mainly back focused with a hint of arms! Workout details: 1. 3x6-8 lat pull downs 2. 3x6-8 seated back rows 3. 3x6-8 lat pullovers 4. 3x6-8 rear delt cable cross flys 5. 3x6-8 cable bicep cur

1737 likes

A person's back flexing, showing a "before" transformation image from May 9, 2024, with text "Helped go from this" and "Back workouts that helped me".

A person's back flexing in a sports bra, showing the "today" transformation image, indicating progress from the previous photo.

A hand holding a package of ultra-thin oven-roasted turkey breast, suggested for making turkey cheddar wraps with 10g protein and 60 calories.

Quick Meals and Workouts 🍋

So proud of my progress this far! Here are some ideas of quick protein meals and my workout list, when I workout my back I usually workout my core as well 🫶🏼 #groceryhaul #proteinideas #workoutfoods #bodytransformationjourney #healthylifestyle2024 #workoutfromhome #workoutroutine

3963 likes

A woman from behind, wearing a white sports bra and light green leggings, holds a phone in a gym. Text overlay reads "45 MINS BACK WORKOUT" and "getting a defined back," introducing a back workout routine.

A woman from behind, wearing a maroon long-sleeve crop top and leggings, performs lat pulldowns on a machine in a gym. Text overlay indicates "LAT PULLDOWNS 4X10."

A woman from behind, wearing a maroon long-sleeve crop top and leggings, performs seated rows on a machine in a gym. Text overlay indicates "SEATED ROW 3X10."

*45 MINS* back workout

hi guys! this is a quick and easy back routine that i love! the best way to get that hourglass shape is by building your upper body too. i used to be one of those people who only trained legs, but let me tell you, training upper body gave me all the results i was looking for. having a strong back n

829 likes

Weak back? Bad posture? Do this 5-minute workout

5 MINUTES for a Strong, Sculpted Back 🔥 Do these moves consistently and watch your posture and back definition change ✨ ✔️ Do each exercise for 1 minute ✔️ Rest 10–15 seconds between exercises ✔️ Want more of a burn? Repeat for 2–3 rounds 🔥 #backstrength #backexerciseathome #backpaine

57 likes

A woman from behind, wearing a black sports bra and leggings, stands at a gym machine. Text overlay reads 'WORKOUTS FOR A SEXY BACK (MACHINE ONLY)' and 'Total Time 20-30 MINUTES', indicating a back workout routine.

Two split images show a woman demonstrating the lat pulldown exercise. The left image shows her arms extended upwards, and the right shows her pulling the bar down, targeting back muscles.

Two split images show a woman performing assisted pull-ups. The left image shows her arms extended, and the right shows her pulled up, demonstrating the exercise on a machine.

3 SEXY BACK WORKOUTS (MACHINE ONLY)

heyy yall here are some of my favorite machine workouts for a SEXY and toned back! - Lat pull down - Assisted pull ups - Seated rows I will use these machines for 3 sets and 10 reps (3x10) and will use these every upper body day to really target those back muscles!! try these out and

1093 likes

Beginner Back Workout!!

#backworkoutforwomen #backworkoutvideos #backday #beginnerbackworkout #beginnerworkout

237 likes

45-Minute Dumbbell Back Workout 🔥

At Home Back workout- 45 mins only🔥 For more efficient yet quick workouts for busy women 🔗in b!0💪🏼 #backworkout #backday #homeworkout #dumbbellworkout #backexercise

183 likes

Back fat has to go. Back fat workout at home just for you. #backfat #backfatworkout #backfatexercises #backfatworkoutforwomen #snatchedwaist #backworkout

656 likes

No Equipment Back Workout At Home

Here’s the workout: Lower Leg Lifts 4 SETS X 20-25 REPS Upper Body Lifts 4 SETS X 20-25 REPS Arch Ups 4 SETS X 20-25 REPS Arch Rocks 4 SETS X 20-25 REPS I had to cut the video short, but because this workout isn’t necessarily universal in terms of difficulty and comfort, I’m more than happy

358 likes

Lean Back Workout

I’ve always wanted to achieve a lean hourglass figure but I made the mistake of only training abs. I know I’m not the only one who would hide in their room doing Daisy Keech and Chloe Ting ab workouts😅 While these workouts have been proven to show results, you can’t spot reduce fat. It’s importa

1793 likes

A toned back and shoulders from home

#backexerciseathome #backexercise #resistantband #armworkout

3895 likes

Arm & back workout 💜

You want an intense fun workout. I got you! My weights are 10 pounds. Grab what you can and let’s get moving! #workout #homeworkout

17.5K likes

A woman demonstrates posture correction. The left image shows a rounded back, while the right image shows a straight, improved posture. Text overlay reads 'Back Exercises for better posture'.

A woman performs Gorilla Rows. The left image shows her in a deep squat holding a dumbbell, and the right image shows her pulling the dumbbell upwards towards her chest. Text overlay reads 'Gorilla Rows'.

A woman performs a high lat pull down. The left image shows her seated, extending arms to grip a cable bar, and the right image shows her pulling the bar towards her chest. Text overlay reads 'high lat pull down'.

DO THESE FOR BETTER POSTURE

These exercises will help you to correct bad posture and back pain from sitting for hours at a time Perform this workout for 5 sets of 8-12 reps and rest for 1-2 minutes in between each set Stay hydrated during this workout and make sure to listen to your body! #lemon8partner #postureco

1488 likes

A four-panel collage featuring a woman in workout attire demonstrating a 'sexy back get toned workout' using a resistance band, with various poses highlighting her back and glutes.

Two panels showing a woman performing 'cable flys' with a resistance band, demonstrating the starting and extended positions for the exercise.

Two panels showing a woman performing a 'one arm row' with a resistance band, illustrating the bent-over starting position and the arm pulling back.

GET A SNATCHED AND SEXY BACK WORKOUT

Ready to get snatched like never before? You are not going to want to miss out on this workout that will leave you absolutely stunning. The secret to getting ‘toned’ is building muscle, so let’s get this work in! Perform the following exercises: Cable flys: Exercise for 1 minute, rest for 15 se

3202 likes

A woman is shown from behind, wearing a black bra top and jeans, highlighting her back. The image has a text overlay that reads "How to get a sexy back (At home)" with heart emojis. People are visible in the background of a casual setting.

Get Your Sexy Back NOW! 🔥

Boost your confidence and sculpt that back with these killer exercises! Ready to turn heads? Let’s go! 💪✨ #SexyBack #BackWorkout #FitAndFierce #BodyGoals #WorkoutMotivation

4366 likes

Best Back Routine For HourGlass Shape

Let’s UnBig our backs in time for the summer!! These simple, yet effective workouts with sculpt your back to give the appearance of an hourglass. Let’s do away with the rolls and bring in that muscle!! These all should be performed with a medium slow tempo to get the most benefits. Take you

7301 likes

Beginner back workout - DUMBBELL ONLY

This workout is for my girlies who are new to the gym but aren’t comfortable using machines yet. Go grab some dumbbells, pick a comfortable and quiet spot and do this workout for a great back and biceps burn! 1. Start off with bent over rear delt flys, do 3 sets of 10 reps. Makes sure you’re sq

1098 likes

Back and arm workouts

#lemon8diarychallenge #armfatworkout #armdayexercise #strongforearms #armday💪

3006 likes

A woman with a toned back, holding a glass, looks out over a city at night. Text overlay reads "8 Sexy BACK Workouts for Women" and "SWIPE," indicating a fitness guide.

This image details four back exercises: Bent-Over Dumbbell Rows, Lat Pulldowns (Wide Grip), Pull-Ups (Assisted if Needed), and Reverse Flys. Each includes an illustration, description of benefits, and at-home options.

This image presents four more back exercises: Seated Cable Rows, Single-Arm Dumbbell Rows, Superman Hold, and Deadlifts. Each exercise is accompanied by an illustration, its benefits, and suggestions for at-home modifications.

Beginners guide to grow glutes + snatch waist

Your dream body is already within you—it just needs your discipline, patience, and dedication to bring it to life. Growing your glutes and snatching your waist isn’t just about looking good in clothes; it’s about feeling strong, confident, and in control of your own transformation. The beginning mi

9222 likes

Workouts to tone/shape your back

You can absolutely change the shape of your back and give the illusion of a smaller waist. Training your back muscles might sound scary like you’ll end up looking like a man lol but you won’t. I have a cable only back workout posted, but this week I’ll be recording a dumbbell only workout for m

5481 likes

A person's legs and feet in white and pink sneakers are shown on a gym machine, with text overlay 'KILLER BACK, TRAPS & SHOULDERS WORKOUT'.

A line drawing illustrates a woman performing a Seated / Low Cable Row exercise, showing the starting and ending positions.

A line drawing illustrates a woman performing a Straight Arm Pulldown exercise, showing the starting and ending positions.

HOTTEST BACK WORKOUT

i love these back workouts to get the best pump and also slay for summer!! #backworkout #summerbod #lemon8challenge #gym #workout #backroutine #latsworkout #gymgirl #gymgirlsoflemon8

1111 likes

A woman in black workout attire and white headphones stands in a gym, with medicine balls on a rack in the background. The image is titled 'Back Workout' and includes a 'SWIPE' arrow, indicating a series of workout instructions.

Four panels show a woman performing a warm-up routine with a resistance band in a gym. She demonstrates arm and shoulder rotations, holding the band with both hands, preparing for a back-focused workout.

Two panels illustrate a woman performing a lat pulldown exercise on a machine. She is shown extending her arms to grasp the bar and then pulling it down towards her chest, engaging her back muscles.

BACK FOCUSED WORKOUT FOR BEGINNERS

Try this lower, middle and upper back focused workout for a low intensity or beginner routine: warm up with arm + shoulder rotation routine 1. conventional grip lat pull down 2. seated cable row 3. single arm seated row 4. single arm bent over row 5. Superman holds Perform each exe

51 likes

A split image shows a woman demonstrating poor posture on the left and improved, upright posture on the right. The overlay text reads 'Improve Your POSTURE Daily Exercises', highlighting the article's focus.

A woman in a brown swimsuit performs the Sphinx Pose on a yoga mat outdoors, with lush greenery and a pool in the background. The text 'SPHINX POSE' identifies the exercise.

A woman in a brown swimsuit performs the Downward Dog pose on a yoga mat outdoors, set against a backdrop of tropical foliage and a pool. The text 'DOWNWARD DOG' is displayed.

Improve Your Posture with 3 Simple Stretches

Transform your posture with these three powerhouse poses: ✨Plank: Strengthens your core and back, providing stability that helps align your spine and supports good posture throughout the day. ✨Sphinx Pose: Opens up the chest and strengthens the lower back, encouraging an upright position and

2353 likes

Easy 1 hour back workout 🏋🏽‍♀️

Lat pull down Seated cable row cable face pulls Assisted pull ups 4 sets 12 reps each 💕 Lmk if you try it #backdayworkout #backworkoutvideos #backworkoutsforgirls #summerbod

21 likes

Upper back fat? Try this 🔥

If you feel it here 👇 You’re doing it right 💡 Only 3 minutes a day ✔ Strengthens upper back ✔ Improves posture ✔ Helps reduce back fat ✨ Simple but effective Save & try it #backworkout #upperback #posturefix #homeworkout #womensfitness

76 likes

How to get a snatched back 🏋🏾‍♀️✨

These two pictures are a paradox to me. On the top right the picture was taken to send to MIA Aesthetics for lipo. On the bottom right the picture was taken to track my progress from working out. I put in that WORK for my back. I told myself that (there is nothing wrong with surgery) I had to try;

3695 likes

full back routine

guys!!! i’m back omg!! follow my IG: nellsphysique 🤍 #backworkout #gymroutine #workout #gym

1247 likes

If you’re wondering how to do back workouts and keep a feminine back figure here’s how I maintain a nice toned formed back. 🏋🏽‍♀️: Lat pull downs/ Seated Rows/ Rope face pulls both men and women can do these workouts of course but if your not looking to “have a muscular/ bulked” back I recom

177 likes

5 minute Back Workout🌸

This 5-min back workout will have you SNATCHED. 🔥 Run this circuit two/three times! Fit @The Lipsey Brand LLC #GymTok #fup #fyp #backworkout #back

2433 likes

Flat tummy tiny waist hot back 😇

Try this out, Flower’s:💐 For that tiny waist, flat tummy and yummy back: 1. Healthy Diet: - Focus on a balanced diet rich in lean proteins, vegetables, fruits, whole grains, and healthy fats. - Reduce processed foods, sugary drinks, and excessive carbs. - Maintain a calorie deficit to pro

3942 likes

A woman in black workout attire and headphones stands with her back to the camera in a gym, with text overlay "COME HIT BACK WITH ME SWIPE" and "lemon8 @madsfitttt" at the bottom.

A split image shows a woman performing lat pulldowns, with the left panel showing her reaching up and the right showing her pulling down. Text indicates "lat pulldowns 4 sets 10 reps".

A split image shows a woman performing cable rows, with the left panel showing her extending forward and the right showing her pulling back. Text indicates "cable rows 4 sets 8 reps".

5 BACK EXERCISES FOR A SMALL WAIST

If you are looking for the illusion of a small waist then you need to be hitting your back muscles!!! All it takes is a couple workouts 1 day a week to grow a beautiful back!! Seeing results does take time and consistency but I promise you…. you will see the results if you put in the work Thi

238 likes

A woman takes a mirror selfie in a gym, introducing a "Waist Slimming Back Workout" that she does twice a week, featuring exercises from her favorite workout influencer.

A woman in a black workout outfit performs an overhand barbell row with 4 sets of 10 repetitions in a gym setting.

A woman in a black workout outfit performs cable rows for 4 sets of 8 repetitions, viewed from behind in a gym.

Sexy back workout we big backs need ✨🤌🏼💕⚡️🏋️💪🏼🔋

If you’re looking to slim down that waist, strengthen your lower back, and back lines this workout will get you to your goals. Coming out of my first pregnancy I focused a lot on form and more supersets while strengthening my back and core. These really helped with my sides and slimming dow

1388 likes

4 AT HOME BACK WORKOUTS 💪🏼

4 at home back workouts 💪🏼 I was forced to stay home because of a holiday and my gym was closed 🥲 hope yall enjoy 💪🏼 #gym #athomeworkout #backworkout #dumbbellworkout #fyp

279 likes

Build a Better Back

If you are a beginner at exercising regularly and want to develop and tone your back, here is a 12-week beginner back workout program you can try. https://femmefitalefitclub.com/beginner-sample-workout-get-rid-back-fat/ #unbigyourback #backworkout #workoutforbeginners #athomeworkouts #

77 likes

A woman in pink athletic wear holds a red resistance band, looking over her shoulder. Overlay text reads "at home hourglass back workout using a resistance band." A dotted arrow points to her back.

Two side-by-side images show a woman performing a bent-over row with a resistance band. The left image shows the starting position, bent over with the band under her feet. The right image shows her pulling the band towards her belly button.

Two side-by-side images show a woman performing a seated row with a resistance band. The left image shows her sitting with legs extended, holding the band looped around her feet. The right image shows her pulling the band towards her hips.

Beginner hourglass back workout (at home)

Training your back can help give that "hourglass" look to your figure. Here is a great at-home workout for beginners, and all you need is a resistance band! Bent over row: 3 sets of 20 reps - Stand on the resistance band with your torso bend over - Grab the band with each hand and pull

524 likes

Back fat workouts

Seems simple right? lol That's because it is ! And the truth is I haven't done a ton of different exercises I've done the same old boring exercise exercises, but l've just perfected it overtime, change the tempo, and increased the weight Of course, there are other back exer

1559 likes

A woman from behind, holding dumbbells, illustrates the hourglass back concept with a white curved arrow. Text indicates 'Dumbbells only' for the workout, emphasizing the goal of sculpting the back and shoulders.

Two panels show a woman demonstrating the 'Bent over row' exercise with dumbbells, from a bent-forward starting position to pulling the weights up. The workout specifies '3x10' repetitions.

Two panels show a woman performing the 'Shoulder Press' exercise with dumbbells, from shoulder height to fully extended overhead. The exercise is prescribed as '3x10' repetitions.

HOURGLASS BACK✨Home Workout

These for that hourglass illusion🤌🏼 AMAZING. In order to create those ratios, the goal is to sculpt the shoulders and build the lats🙌 These exercises will help widen the upper portion of your body so that your waist looks smaller and more snatched, which ultimately creates that hourglass look✨ All

396 likes

A person with dreadlocks sits on a bathroom counter, flexing their back muscles, with a tattoo on their spine. Text overlay reads 'DO THESE THREE EXERCISES TO UNBIG YOUR BACK'.

An anatomical illustration demonstrates the lat pulldown exercise, highlighting engaged muscles like the latissimus dorsi, trapezius, and biceps brachii during two phases of the movement.

An anatomical illustration shows a person performing a seated row exercise on a machine, with highlighted muscles in the back and arms indicating engagement.

THREE EXERCISES TO UNBIG YOUR BACK

Girl it’s time to get on your zoom and unbig that back before summertime comes 🌞. Do these 3 exercises 1-2 times per week and watch your big a$$ back get UNBIG! Focus on form over weight. Start low and work your way up. My favorite part about these workouts is they are all seated!! Do these with co

4247 likes

Back Day Dumbbell Only

Save this for your next back workout. 2 dumbbells 6 exercises super set! Here’s what I did 👇🏾 •12 Underhand bent over row •12 Reverse flies •12 Single arm row •12 Dumbbell pullovers •10 Renegade rows •10 Around the worlds 3sets #backdayworkout #dumbbellonlyworkout #fitgirl #lem

2496 likes

💡Ideas for Back Exercises

Save this for your next back day. #backworkoutvideos #backworkoutroutine #fyp

2413 likes

A woman with red hair, wearing a black sports bra and shorts, flexing her back and biceps. Text overlay reads 'Dumbbell Only Back Day Exercises'.

A woman demonstrates the Lat Pullover exercise with a dumbbell, lying on her back on a black box. Two frames show the dumbbell moving from overhead to chest level.

A woman performs a Dumbbell Deadlift. Two frames show her bending down to pick up dumbbells from the floor and standing upright, holding the dumbbells.

Dumbbell Only Back Day Exercises

Dumbbell-only back exercises not only sculpt a strong, defined back but also enhance stability and balance. Plus, the versatility of dumbbells lets you train anywhere, anytime. No fancy machines needed, just dedication and determination. Let’s redefine our limits and embrace the simplicity of stren

263 likes

Workouts to shape your back at home

One muscle group I’m targeting twice a week for the rest of the year is my back! It’s so many outfits I skip out on because they are open back 😭😭. We not doing that next year, so now is when we begin the work 🥳! These back workouts are easy and simple enough to be done at home, and all you need

1252 likes

A person from behind in a gym, wearing a black sports bra and pink shorts, with headphones. Text overlay indicates 'WORKOUT ROUTINE', 'Workout focus Back/Biceps', 'Time 40 Mins', and 'SWIPE' with an arrow.

A person from behind performing Lat Pull Downs on a machine in a gym. Text overlay reads 'Lat Pull Downs REPS: 4X10'.

A person from behind performing Seated Rows on a machine in a gym. Text overlay reads 'Seated Rows REPS: 4X10'.

Back Workout for Beginners

Here are some workouts for my girlies who don’t know where to start!! i have a weekly split posted on here too if you need help! #workoutaesthetic #unaesthetic #lemon8diary #hellolemon8 #workoutideas #workoutsforbeginners #gymlifestyle

103 likes

A woman in black athletic wear takes a mirror selfie in a gym, with text overlay "How I destroyed My back fat." Gym equipment like dumbbells and benches are visible in the background.

A woman in a black ribbed mini dress and glasses takes a mirror selfie in a hallway, showcasing her figure. She has braided hair and is wearing sneakers.

A graphic titled "8 EXERCISES TO DESTROY BACK FAT" illustrates eight different exercises with 10 repetitions each, including DB Renegade Rows, Push Ups, and DB Bent Over Rows, to be repeated 3 times.

How I destroyed my back fat

Try these 8 exercises to reduce and eliminate back fat completely ! #bodytransformation #lemon8challenge

6132 likes

A person's back is shown with dashed lines highlighting the back muscles, indicating a back day routine. Text overlays read 'lets go to the gym' and 'back day routine'.

A person's foot is on a gym machine pedal, with weight stacks in the background. Text details a back workout routine including lat pulldowns, lateral rows, and cable rows, emphasizing slow, controlled movements.

A person's torso and arm are visible while on a cardio machine. Text describes cardio as a favorite part of the routine, focusing on treadmill running/walking intervals on an incline for a cooldown.

workout routine: back day

hello everyone! here's another simple workout routine. tbh back + chest days are my favorite days! #workoutmotivation #workoutroutine #backworkouts #girlswholift #summer2023 #summerworkout #fitnessmotivation #fitness #lifestyle #wellness

163 likes

Exercises To Tone and Slim Your Back

Sets & Reps 👇🏽 Follow @dr.salako for more weight loss friendly workouts. 🔥Bent Over Row: 4 Sets of 15 Each Arm 🔥RDL: 4 Sets of 12 🔥Rear Delt Row: 3 Sets of 20 Keep the weight light to begin with and increase as you go. Are you trying these out? . . . #backworkout #snat

7326 likes

To address back fat, focus on exercises that target the latissimus dorsi (lats), trapezius (traps), and rhomboids muscles, while also engaging your core and glutes, and consider incorporating cardio and a healthy Comment “summer back “ if you are ready for me to show your the way Join my 30

2275 likes

30 Minute Back Workout

#nickfreeman02 #gym #backworkout #quickworkouts

279 likes

See more