The back is the part of the body that’s actually my favorite. I just love it. Imagine an open back dress and toned and sexy back muscles popped out. I think there’s nothing sexier than that. But to get that back, you have to give a lot of workout, and I’m gonna show you how. I’ve already done Full Back Workout Guide for you, but this one is more challenging, because it only includes free weights and no machines.

When you go to the gym, you should have 2 types of training for every muscle group. One training with the machines, and one with free weights. Well, I’ve had the debate of what’s better, free weights or machines workout, and we all figured it out that you should do the both of them, but again, the free weights have movements that are more natural.

I personally prefer the free weights exercises, because I prefer working out in the comfort of my home now and then. I have a little gym corner, with free weights, barbell and some bands, but when it comes to the back, many people don’t know how to exchange the machine exercises with free weights, and that’s why I’m here for.

I’m gonna show you how to get that sexy and toned back with free weights, even in the comfort of your home. Just remember that you shouldn’t keep yourself from lifting heavier weights in order to get that sexy popped muscles. Now let’s get started with the best full back workout ever!

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Sets & Reps

For every one of these following exercises you should do 3-4 sets with about 7-13 reps. The reps range depends on how challenging are your weights, so you can decide that for yourself in this here: How To Choose The Right Rep And Set Range.


1. Pull Down

Pull down should be your first exercise. The thing is, if you are in the gym you can do it on the pull down machine, and if you are in the comfort of your home, you are gonna need some resistance bands. You can do front pull down, or back pull down, and you can do it wider or with your arms closer. Here you can see how to do it right.


2. Bent Over Barbell Row

For this second exercise you’re gonna need a barbell, or if you don’t have a barbell you can improvise it with some free weights, event though I prefer it with a barbell.

This is the second exercise. So this exercise works for the upper lats, and of all the weight exercises, this is the one that works the best. You should do it right after the pull down exercise, or if you skip the pull down exercise because you don’t have resistance bands, you should do it as a first.


3. One Arm Dumbbell Row

This next exercise is the one arm dumbbell row. It’s one great exercise for the middle back, and it’s also good because it doesn’t put pressure on the lower back. You just need to find a bench and take two dumbbells, or one will work perfectly fine too.

Then place your left leg on the bench, and place the left hand on the other top of the bench to make a support. Then take the dumbbell in your right hand, and lift it next to your body. Many people do this exercise wrong, so you really need to focus on the form to do it right. This is one of the best back exercises.


4. Bent-Over Fly

The next exercise should be the bent-over fly exercise, and it is done with free weights too. You can do it when sitting or when standing, your decision. Here’s how to do it right:

Bend at the waist while keeping the back straight in order to pick up the dumbbells. The palms of your hands should be facing each other as you pick them. This will be your starting position. Keeping your torso forward and stationary, and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. Avoid swinging the torso or bringing the arms back as opposed to the side.


5. Pull ups

And the last exercise is the pull up. This is a must do exercise if you don’t do the first one. Actually, this is an exercise that is very hard to do it alone. You would probably need someone to hold your legs for you and to help you a little bit. You can do it behind your neck, or in front.

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