ALL LEVELS / back strength workout / 15 minutes
Equipment: Lat pull-down machine, kettlebells & hyperextension machine
Exercising your back will show off those muscles and make your back look great — but there’s so much more to it than just looking good. A strong back is essential to improve your posture and help reduce the risk of injuries. Plus, since it sustains your spine and stabilises your core, it makes everyday movements easier and safer. So, a strong back is truly a foundation for health and well-being, and that’s why you should exercise it.
Start now with this back strength workout. It consists of only 3 exercises, with 12 reps each, to complete in 3 rounds. Rest for 1 minute between each exercise. The entire workout will take about 15 minutes to complete.
- Lat pull-down
- Kettlebell bent over row
- Hyperextensions
Ready? Let’s strengthen that back muscles!
WORKOUT SETUP
- 3 exercises
- 12 reps
- 3 rounds
- 1-min rest between exercises
- 15 minutes total
- Equipment: Lat pull-down machine, kettlebells & hyperextension machine
WORKOUT EXERCISE LIST
3 rounds
1 – LAT PULL-DOWN
12 reps
- Adjust the pad on your legs to reduce the movement.
- Grasp the bar above your head with a wide grip. Keep looking forward with your torso upright.
- Engage your shoulder blades, then pull the bar down before you – upper chest level.
- Squeeze your lats at the bottom of the move and avoid leaning back too much to facilitate the movement.
- Slowly return up and repeat.
2 – KETTLEBELL BENT OVER ROW
12 reps each arm
- Lean forward at a 45-degree angle.
- Keep the weight on your heels and bend your knees.
- Keep your back flat from shoulder to hips.
- With the kettlebell on your right arm, row the kettlebell up towards your hip.
- Squeeze your shoulder blades together.
- Control the movement and bring the kettlebell down.
- Repeat and change arms.
3 – HYPEREXTENSIONS
12 reps
- Lie face down on the bench, tucking your ankles under the footpads. With your body straight, interlace your fingers behind your head.
- Bend forward slowly as far as you can while keeping your back flat. Keep moving forward until you feel your hamstrings stretch.
- Slowly raise your torso back to the initial position.
- Repeat.
After a good back strength workout, there’s nothing better than finding your next challenge:
- 12-min metabolic strength workout
- 30-min strength EMOM workout
- 35-min chest and triceps workout
- Full-body workout for time
- 20-min pyramid full-body workout
- 30-min full-body bodyweight workout
- 18-min full-body strength workout
- 25-min full-body strength workout
- 20-min glutes workout
- 30-min 100 reps workout
- 21-min EMOM strength workout
- 20-min chest and triceps workout
- 15-min full-body kettlebell workout
