14 MINUTE BACK WORKOUT FOR STRONGER BACK + BETTER POSTURE | NO EQUIPMENT | BEGINNER + INTERMEDIATE

By rjoachim | December 4, 2023
  • Pull-ups: Pull-ups are a great way to work your lats and traps. You can do them with a wide grip, narrow grip, or neutral grip.Opens in a new windowdarebee.comPullups exercise
  • Deadlifts: Deadlifts are a compound exercise that works your lats, traps, rhomboids, and spinal erectors. You can do them with a barbell, dumbbells, or a trap bar.Opens in a new windowwww.menshealth.comDeadlifts exercise
  • Rows: Rows are a great way to work your lats and rhomboids. You can do them with a barbell, dumbbells, or a machine.Opens in a new windowwww.gq.comRows exercise
  • Lat pulldowns: Lat pulldowns are a machine-based exercise that works your lats. You can do them with a wide grip, narrow grip, or neutral grip.Opens in a new windowweighttraining.guideLat pulldowns exercise
  • Seated cable rows: Seated cable rows are a machine-based exercise that works your lats and rhomboids. You can do them with a wide grip, narrow grip, or neutral grip.Opens in a new windowweighttraining.guideSeated cable rows exercise

When you’re doing a back workout, it’s important to focus on using good form and controlled movements. Don’t use too much weight, and make sure you’re feeling the burn in your back muscles, not your arms or shoulders.

Here are some tips for getting the most out of your back workout:

  • Warm up before you start with some light cardio and dynamic stretches.
  • Choose a variety of exercises to target all the different muscles in your back.
  • Focus on using good form and controlled movements.
  • Don’t use too much weight.
  • Make sure you’re feeling the burn in your back muscles, not your arms or shoulders.
  • Cool down after your workout with some static stretches.

With a consistent back workout routine, you can build a strong, muscular, and healthy back.

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