Strength

Full Back Workout with 4 Effective Exercises

Let's do an effective, well-rounded and time-efficient back workout that covers the major areas of the back.

Back

Pull-up bar

Lat pull down machine

Seated row machine

Reverse fly machine

32 min

4 moves

Let's do an effective, well-rounded and time-efficient back workout that covers the major areas of the back.

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Strength

Full Back Workout with 4 Effective Exercises

Back

Pull-up bar

Lat pull down machine

Seated row machine

Reverse fly machine

32 min

4 moves

Effective and time-efficient back workout at the gym. Cover back width, lat isolation, mid-back thickness, scapular retraction, rear delts and upper back in this 30 minute workout.

Workout sessionMove 01 / 04

1. Pull Ups

Back

Pull-up bar

4 min

12+ reps

Major muscles: Lats, upper back
Type: Vertical pull

Pull your chest up toward the bar by driving your elbows down and keeping your core tight.

Sets01 / 03

4-8 reps

4-8 reps

4-8 reps

00:30