Advanced Back Workout

An intense 45-minute workout focused on building muscle in the back using minimal equipment. Perfect for advanced fitness enthusiasts looking to enhance their upper body strength.

back

muscle

strength

advanced

workout

Back

minimal

6/19/2025•0 views•advanced•45 min

Pull-Ups

Details

Sets

Reps

6-10

Rest

90s

Equipment

Pull-up bar

Form Instructions

Grip the pull-up bar slightly wider than shoulder-width apart.

Hang with your arms fully extended, and engage your shoulder blades by retracting them.

Pull your body up until your chin clears the bar.

Lower yourself back down with control to the starting position.

Single-Arm Dumbbell Rows

Details

Sets

Reps

8-12

Rest

60s

Equipment

Dumbbell

Form Instructions

Place one knee and hand on a bench to support your body.

With the opposite hand, grip the dumbbell and let it hang straight down.

Keeping your back flat, pull the dumbbell up towards your hip, squeezing your back muscles.

Lower the dumbbell back down without losing form, then repeat. Switch sides after completing the set.

Inverted Rows

Details

Sets

Reps

10-15

Rest

60s

Equipment

Smith machine or low bar

Form Instructions

Set the bar at waist height and lie underneath it, grabbing the bar with an overhand grip.

Keep your body straight, and pull your chest towards the bar while keeping your elbows close to your sides.

Lower yourself back down to a straight arm position and repeat.

Supermans

Details

Sets

Reps

15-20

Rest

30s

Equipment

None

Form Instructions

Lie flat on your stomach with your arms extended in front of you.

Simultaneously lift your arms, chest, and legs off the ground, squeezing your lower back.

Hold at the top for a second before slowly lowering everything back down.

Plank Rows (Renegade Rows)

Details

Sets

Reps

8-10 per side

Rest

60s

Equipment

Dumbbells

Form Instructions

Start in a plank position with a dumbbell in each hand.

Keeping your body straight, lift one dumbbell towards your hip while stabilizing with the other arm.

Lower the dumbbell back to the ground and switch sides, ensuring to maintain core engagement to prevent hip rotation.

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