Joe Wicks reverse fly workout ()Joe Wicks reverse fly workout () © Copyright

Joe wicks: Best of back workout

Often neglected in favour of other major muscle groups, it’s time to show your back some love

The back is one of the largest groups of muscles in the body and it plays a big role in terms of overall functional strength.

Muscles such as your latissimus dorsi (lats) help to push and pull your arms into the body, while trapezius muscles (traps) support the neck. Training these will improve your strength and posture.

Like my other workouts, do up to four sets of 10 to 12 reps. Rest for 30 seconds between sets and for two minutes between exercises. 

Joe Wicks bent over rows workout (Malcolm Griffiths)


Bent over rows

Trapezius, lats, rhomboids and deltoids

Technique:Stand with your feet shoulder-width apart. Take hold of a barbell with a wide, overhand grip. Bend forwards so your abdomen is almost parallel with the floor and let your arms hang straight down. Staying in that position, slowly pull the barbell up to your chest and then lower it again. Make sure that your elbows are tucked in and your back and neck are kept straight throughout. Repeat.

10-12 reps // 4 sets 

Joe Wicks weighted pull-ups ()


Weighted pull-ups

Trapezius, deltoids and lats

Technique:Grab the pull-up bar with a wide overhand (palms facing outwards) grip. Using your shoulders, pull up your bodyweight, then slowly lower yourself back down until arms are fully extended. Repeat.

10-12 reps // 4 sets 

Joe Wicks single arm rows workout (Malcolm Griffiths)


Single arm rows

Trapezius, lats, rhomboids and deltoids

Technique:Start bent over with one hand and knee on a bench. Take a dumbbell in one hand and pull it up to your side until it reaches your ribs. Lower it slowly until  your arm is extended and shoulder is pulled downwards. Pull it back up until your upper arm is parallel with your back. Keep your elbow close to the body.

10-12 reps // 4 sets 

Joe Wicks reverse fly workout ()


Reverse flys


TechniqueLie chest down on an incline bench with a dumbbell in each hand out in front, touching. Keeping elbows slightly bent, pull up arms in an arcing motion until they’re parallel with your sides. Then lower slowly and repeat.

10-12 reps // 4 sets 


If you're in a hurry

To make the most efficient use of your time, you can merge this back workout with a chest routine. The chest and back are two of the body’s main antagonist groups – when one contracts the other stretches – so, it makes sense to do this. Reduce the routine to three exercises – remove the inverted rows, upright rows and single arm rows, for example, and replace with the bench press, dips and dumbbell flys.


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