The ultimate four-move back attack circuit

You've no idea what you've done. By clicking on this article you're heading straight for the hardest 256 reps of your life. 

Yes, this circuit designed by top PT Phil Sims will hit your back all over and provide a hefty testosterone shot to boot. But it's going to extract every ounce of your energy.

Brace yourself for minimal rest times and a whole bucket of sweat.



Assisted pull-ups

Grab the bars with your palms facing away from you and a shoulder-width grip. Rest both knees on the pad and hang with your arms extended. As you breathe out, pull your torso up until your head is level with the pull-up bar. Slowly lower your torso back to the starting position.


Dumbbell shrug

Hold a dumbbell in each hand by your side with your palms facing inwards. Raise your shoulders as high as you can, then lower them back down and repeat. 


Lat pulldown



Dumbbell bent over row

Holding a dumbbell in each hand bend your knees slightly and hinge at the hip so your upper body is almost parallel to the floor. Keep your core tight and your back straight as you row the weights up to your chest. Lower and repeat.