Top 5 Planet Fitness Back Workouts 2023

Planet Fitness Back Workout

Hello everyone, Top Fitness Team is here. In this article, I will tell you about Planet Fitness Back Workout.


Planet Fitness is a popular gym chain known for its friendly and inclusive environment. 

Often dubbed the judgment-free zone, it provides a space where everyone can work out comfortably, from beginners to specialists.

Want to know more about what they offer? Check out if they have personal trainers in this article.

5 Types of Workouts In Planet Fitness

Cardio Workouts

Cardio Workouts

Cardio workouts at Planet Fitness focus on getting your heart rate up and improving cardiovascular fitness. 

These exercises include running on the treadmill and cycling on stationary bikes.

Using the elliptical machine or dancing in their appointed Judgment Free Zone. 

Cardio workouts help burn calories, boost perseverance, and support your heart, which is excellent for overall health.

Strength Training

Strength Training

Strength training interests using weights and opposition machines to target different muscle groups. 

At Planet Fitness, you can find a variety of weight machines and free weights that cater to all fitness levels.

Lifting weights builds muscle mass, improves bone density, and improves metabolism. 

Do not worry if you are new to this – the staff can guide you on properly using the equipment.

Functional Workouts

Functional Workouts

Functional workouts mimic real-life movements, making daily tasks easier.

Planet Fitness offers a space with various tools, such as strength balls, resistance bands, and TRX straps for functional exercises.

These exercises improve your balance, flexibility, and coordination, improving overall body functionality.

Circuit Training

Circuit Training

Circuit training involves moving through a series of exercises targeting different muscle groups with minimal rest in between.

Planet Fitness often designs circuit training routines that rotate between force exercises and cardio stations.

This type of workout helps burn calories, build strength, and keep the heart rate up.

Stretching and Relaxation

Stretching and Relaxation

Planet Fitness realizes the importance of stretching and relaxation in a well-rounded fitness routine.

They provide selected areas for stretching, yoga, and reflection. These activities help improve flexibility, reduce stress, and promote a sense of calmness.

Importance of a Strong Back

Planet Fitness Back Workout

A strong back is not just for aesthetics. It is vital for maintaining posture, supporting daily activities, and stopping wounds.

Supporting the back can also relieve pain and improve overall body functionality.

Recommended Back Workouts Planet Fitness

  • Lat Pulldown: Targets the latissimus dorsi. Sit down, grip the bar wider than shoulder-width, pull the bar down to your chest, and slowly return.
  • Seated Cable Row: Focuses on the middle back. Sit down, pull the handle towards you, squeeze your shoulder blades together, and release slowly.
  • Back Extension: Aids the lower back. Using the machine, face forward, secure your feet, bend at the waist, and rise back up.
  • Dumbbell Rows: This unilateral exercise helps balance strength. Bend over a bench, row the dumbbell to your hip, and release.

Tips for Maximizing Your Back Workout

Proper form is essential. Confirm you are lifting suitable weights, not straining, and taking breaks.

Entertain your core, and avoid using speed. Character and gradual advance are keys to success.

Pros & Cons  


  • A wide variety of back workout machines are available
  • Suitable for beginners
  • Instructional stickers on machines


  • Peak hours might mean waiting for machines
  • May lack specialized equipment found in advanced gyms
  • Staff might not always be available for guidance

My Final Thoughts

Planet Fitness offers an excellent forum for those starting their fitness journey. 

Building a strong and resilient back is feasible with various back exercises available. 

Remember, character is critical, and if ever in doubt, you can seek the advice of trainers (if available) or experienced gym-goers.


Q: How do you hit back at Planet Fitness? 

Ans: Use a mix of machines, free weights, and bodyweight exercises for your back.

Q: What back exercises can I do at the gym? 

  • Lat Pulldowns
  • Seated Rows
  • Dumbbell Rows
  • Pull-Ups
  • Face Pulls

Q: What is the number 1 back exercise? 

Ans: Deadlifts for overall back and body strength.

Q: Which gym exercise hits back? 

Ans: Rows, Pull-Ups, Lat Pulldowns, and Cable Rows.

Q: What is the king of all back exercises? 

Ans: Deadlifts, a top compound movement for strength and muscle.


Read more:

5-Day Body Part Split Planet Fitness Workouts

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