Maximize Your Back Day: Top 6 High-Impact Exercises by Coach Mikey from Boxclass

Ready to elevate your back day routine with expert advice from Coach Mikey at Boxclass? In this blog, we’re diving into the top six high-impact exercises recommended by Coach Mikey to maximize your gains and sculpt a strong, defined back. These powerhouse moves target multiple muscle groups, enhance strength, and promote muscle growth, making them essential for building a powerful back. Let’s explore each exercise and why Coach Mikey recommends incorporating them into your training regimen.

1. Assisted Pull-Up or Wide Grip Lat Pulldown


Start your back day with either assisted pull-ups or wide grip lat pulldowns to target the lats, rhomboids, and traps. These exercises are crucial for building foundational back strength and improving pulling ability.


For assisted pull-ups, use a machine that assists with your bodyweight as you pull yourself up towards the bar. For wide grip lat pulldowns, sit at the lat pulldown machine, grip the bar wider than shoulder-width apart, and pull the bar down towards your chest. Aim for 3-4 sets of 8-10 reps.

2 & 3. Bent Over Barbell Rows Superset with Rear Delt Flyes


Coach Mikey recommends supersetting bent over barbell rows with rear delt flyes to target the lats, rhomboids, traps, and rear delts. This superset maximises muscle engagement and promotes balanced muscle development in the back.


Perform bent over barbell rows with an overhand grip, pulling the barbell towards your lower chest while keeping your back flat. Immediately transition to rear delt flyes, using light dumbbells to target the rear delts. Aim for 3-4 supersets of 8-10 reps each.

4. Seated Single Arm Cable Row


The seated single arm cable row isolates the lats, rhomboids, and traps, helping to improve muscle symmetry and strength imbalances between each side of the back. This exercise also engages the core for stability.


Sit at a cable row machine with your knees slightly bent, grip the handle with one hand, and pull the handle towards your hip while keeping your back straight. Focus on squeezing your shoulder blades together at the end of the movement. Aim for 3-4 sets of 10-12 reps per arm.

5. Plate Loaded Row


Finish your back day with the plate loaded row to target the middle and lower back, as well as the lats and traps. This exercise helps to improve back thickness and overall muscle endurance.


Sit at a plate loaded row machine with your feet flat on the ground, grip the handles, and pull the weight towards your lower chest while keeping your back flat. Focus on driving your elbows back and squeezing your shoulder blades together. Aim for 3-4 sets of 8-10 reps.

6. Hyperextensions


Hyperextensions target the lower back, glutes, and hamstrings, helping to strengthen the posterior chain and improve spinal stability. By performing this exercise, you’ll enhance lower back endurance, reduce the risk of injury, and improve overall back strength.


Position yourself face down on a hyperextension bench with your hips supported and feet anchored. Cross your arms over your chest or place them behind your head. Engage your glutes and lower back as you lift your torso until it’s in line with your legs, then lower it back down with control. Aim for 3-4 sets of 12-15 reps.Incorporate these top six high-impact exercises recommended by Coach Mikey from Boxclass into your back day routine to maximize your gains, sculpt a strong, defined back, and take your training to the next level. Remember to prioritize proper form, progressively overload the muscles, and listen to your body to achieve optimal results.

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