4 Back Exercise Workout

Posted · 4 Comments

About the 4 Back Exercise Workout

The following 4 back exercise workout will challenge you to train in all planes of motion.

They will not only build muscle if you are willing to push volume, but they will also create great muscle definition because you are hitting all the back muscles in all directions.

Training Recommendations

Below is a very simple back workout. Alternate through all 4 exercises by working for 45 seconds and resting 15 seconds during each exercise. Cycle through this 4 exercise sequence 3 times.

Squat Row

squatrow1 squatrow2






Bent Over Pull a Part





Rotational Tug of War Right and Left (Exercises 3 & 4)

hosepull1 hosepull2




Products Used in This Workout

Total Fitness Package



Meet Dave

Dave Schmitz, PT, CSCS, PES has been writing, teaching and training how to implement resistance band training for rehabilitation, general conditioning, and performance since 1996. He is the founder & co-owner of Resistance Band Training— the leading band provider worldwide.

Along with being a co-author of the Amazon best seller, Total Body Breakthroughs, Dave is also the author and producer of numerous fitness & nutrition articles, E-books, DVDs. His passion is focused on trainers, clients, and athletes improve their body’s ability to handle momentum, gravity and ground reaction forces using elastic resistance. Dave also consults online with several high schools, universities, private performance training business and is also on the board of experts for the International Youth and Conditioning Association (IYCA).

4 Responses to "4 Back Exercise Workout"
  1. Thanks for posting this! Having a great muscles around your back looks perfectly sexy.

  2. Dan Brown says:

    Good sequence … thx.

  3. Jane says:

    Is there a video of this workout?
    There usually is. Perhaps it just isn’t coming through on my email?

  4. Dave Schmitz says:

    Jane we don’t on this one.

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