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Back Day Workout Routine for a Well Built Back

Baki Hanma fight scene

How do we build back strength and muscular aesthetics like some of our favorite anime heroes from Dragon Ball, Baki and One Piece?

Behind the Workout:

Based on what we see in some of our favorite anime shows such as Dragon Ball, Baki, One Piece etc., we see some of them executing a variety of fitness abilities such as punching, kicking, flipping, spinning, throwing, pulling, jumping and even falling with minimal damage; all of this can happen in just minutes of a fight! How do anime warriors survive such a battle without breaking their back, spine or even limping away? One factor to enduring affliction like this can be due to possessing a strong, powerful, well-built back that secures and stabilizes the spine in these anime warriors to a point where the spine is minimally effected.

Fictional to Functional Fitness:

Although most of us human warriors won't be entering any high intense battles where we'll be throwing opponents or executing backflip kicks like some of our anime heroes and won't be building a back that makes our body look unquestionably imbalanced, we can still build realistic, solid back strength and muscular aesthetics. Through common, but yet effective back exercises, we can help decrease pressure on the spine and stabilize it to help improve personal performance fitness goals and withstand real daily activity stressors in our human world. Daily activities can include but is not limited to, walking, running, pulling a door open, rotating to grab an item or jumping across a breach.


Decrease rounding of shoulders

Improve spine stability

Improve posture

Prevent back pain

Improve overall muscular aesthetics

Workout Implementation:

To maintain balance between all other training practices, it’s recommended to complete a specific muscle group workout at least 2-3x/week for a given amount of time. Depending on lifting experience, some warriors may see improvements in about 4-6 weeks.

Training Equipment Required:


Back Day Workout Details:

Complete 8-12 repetitions for each exercise

Complete 4-6 sets for each superset

Rest 30-60 seconds between each superset

The Back Day Workout Routine:

Back extension lat. pull

Standing back row

Standing back fly

Shoulder shrugs

Pull ups

Exercise Alternatives:

If equipment is limited or if regression is required, here are some exercise regressions.

  • Back extension lat. pull > back extension remove the lat. pull

  • Pull ups > dead hang

Back Workout. Exercise 1 back extension. Exercise 2 standing back rows. Exercise 3 standing back fly. Exercise 4 shoulder shrugs. Exercise 5 pull ups.

Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.

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