Strong upper-body muscles (and back muscles, specifically) are not only key for a balanced body, but they’re also your best defense against pain, injury, and poor posture for years to come.

Try this at-home workout to build a strong back for an overall more stable you.

Recommended frequency: 2 times per week.

Compact

Extended

  • Superset A

    5 sets:

    12 – 8 – 8 – 8 – 12

    5 sets:

    12 – 8 – 8 – 8 – 12

    Superset B

    5 sets:

    8 – 8 – 8 – 8 – 8

    5 sets:

    12 – 12 – 12 – 12 – 12

  • Superset A

     

    12 reps

    12 reps

    8 reps

    8 reps

    8 reps

    8 reps

    8 reps

    8 reps

    12 reps

    12 reps

    Superset B

    8 reps

    12 reps

    8 reps

    12 reps

    8 reps

    12 reps

    8 reps

    12 reps

    8 reps

    12 reps

Rest 60 seconds

0

Have you already downloaded our free app?

Rest 30 seconds

0

Rest 40 seconds

0

Rest 90 seconds

0

Rest 120 seconds

0