For a few weeks now I’ve changed my back workout a bit. I have switched my lower back to my leg day, giving me an entire workout session devoted to my upper and mid back.

To start I do 5 sets of Bar Back Rows.

I move onto the utility bench after that, 5-6 sets of incline dumb bell shrugs. I love this move, it hits the mid back in a way no other movement has done before.

Next up incline dumb bell row for about 5 sets. This really feels like it hits the back much better than a standard dumb bell row. Using both arms at once, laying on the bench you really can’t move or cheat but with your arms and back the way it was meant to.

I then move onto standard dumb bell rows, a good 2-4 sets depending on the day.

Next up I go to the lat pull down machine, 4 sets is normal, today I only got 3 in because of my continued shoulder pain.

To finish it off 6 sets of mid grip pull downs, again a new move I worked in that hits the back extremely well.

I may work some other dumb bell movements and or bar bell work into the mix on my back days, the above however is the core of my upper/mid back routine. So far I have been making great gains, my back is getting much stronger and is much better defined than it was just 2 months ago!