ALL LEVELS / back strength workout / 35 minutes
Equipment: Assisted pull-up machine, cable machine, dumbbells, gym bench & t-bar machine
Growing up means freedom, responsibility… and your back hurting all the time. Between long hours of sitting and poor posture, your back often bears the brunt of the consequences. However, this isn’t just something you have to accept. Strength training your back is one of the most effective ways to counteract that, helping you stand taller, move better, look better and feel stronger.
This back strength workout will help you do exactly that. It features 5 exercises performed for 12 reps each, across 5 sets, with 1 minute of rest between exercises and sets. In total, this workout will take you 35 minutes to complete.
- Assisted chin-up
- High cable row
- Incline dumbbell rear delt flys
- Machine t-bar row
Ready to strengthen your back?
WORKOUT SETUP
- 4 exercises
- 12 reps
- 5 sets
- 1 min of rest between sets and exercises
- Equipment: Assisted pull-up machine, cable machine, dumbbells, gym bench & t-bar machine
WORKOUT EXERCISE LIST
5 sets
1 – ASSISTED CHIN-UP
12 reps
- Select a weight on the machine that allows you to complete all reps with good form.
- Place your knees (or feet) on the assistance pad and grab the handles or bar with palms facing you.
- Start with arms fully extended and shoulders pulled down and back.
- Pull your chest toward the bar by driving your elbows down.
- Pause briefly at the top, then lower yourself slowly to the starting position.
- Repeat.
2 – HIGH CABLE ROW
12 reps
- Set the cable above your height and attach a straight or neutral-grip handle.
- Stand tall with a slight bend in the knees and core engaged.
- Grab the handle with arms extended.
- Pull the handle toward your upper chest, keeping elbows high and wide.
- Squeeze your upper back and rear delts at the end of the movement.
- Slowly return to the starting position with control.
- Repeat.
3 – INCLINE DUMBBELL REAR DELT FLYS
12 reps
- Set an incline bench to around 30–45 degrees.
- Lie chest-down on the bench holding dumbbells, arms hanging toward the floor.
- With a slight bend in the elbows, raise the dumbbells out to the sides.
- Focus on squeezing the rear delts.
- Lower the dumbbells slowly back to the start.
- Repeat for reps.
4 – MACHINE T-BAR ROW
12 reps
- Load the machine with an appropriate weight.
- Step onto the platform and place your chest firmly against the pad.
- Grab the handles with a neutral grip.
- Pull the handles toward your torso, driving your elbows back.
- Squeeze your shoulder blades together at the top.
- Lower the weight under control and repeat.
Back strength workout done. Ready for the next one? Choose below.
- 25-min Smith machine leg workout
- 20-min EMOM upper-body workout
- 30-min arm strength workout
- 20-min lower-chest strength workout
- 20-min HIIT push workout
- 20-min upper back workout
- 25-min dumbbell upper-body strength
- 25-min kettlebell strength workout
- 10-min AMRAP cardio workout
- 20-min Christmas circuit workout
- 25-min rotational workout
- 30-min upper-chest workout
