Workout of the week: 20-min back strength workout

11th December 2023

ALL LEVELS / back strength workout / 20 minutes

Equipment: Resistance band, lat pull-down machine, barbell & dumbbells

Ever wonder how Santa manages to carry that big bag of gifts effortlessly? The answer is simple: he’s got a strong back. This Christmas, if you want to make decorating the tree feel like a breeze and carrying around those heavy shopping bags seem like a piece of cake, then it’s time to get your back in shape.

This back strength workout will help you be in top shape for the holidays. It has 4 exercises with 12 reps each. Since it’s a strength-driven workout, you’ll have 1-minute to rest between exercises. You must complete 4 rounds, which should take you around 20 minutes to finish.

Resistance band pull-apart
Lat pull-down
Barbell bent over row
Superman lat pull

Let’s strengthen that back!

WORKOUT SETUP

4 exercises
12 reps each
1-min rest between exercises
4 rounds
Equipment: Resistance band, lat pull-down machine, barbell & dumbbells
Duration: 20 minutes

WORKOUT EXERCISE LIST

4 rounds

1 – RESISTANCE BAND PULL-APART

12 reps

Stand up straight on a light resistance band with your feet shoulder-width apart.
Have your elbows slightly bent and to your sides. This is the starting position.
Slowly raise your arms towards shoulder height, followed by pulling them apart as indicated in the video.
Hold the position for a moment and slowly rewind the movement to the starting position.

2 – 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, and then pull the bar down in front of 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.

3 – BARBELL BENT OVER ROW

12 reps

Stand over a loaded barbell, with the bar lining up with your toes.
Bend at the hips and a little at the knees and grasp the barbell with hands a little wider than shoulder-width apart. Your back should be straight and close to horizontal.
Exhale as you pull the barbell up to your waist. Count to two and squeeze your back muscles.
Inhale as you lower the barbell in a controlled manner until it nearly touches the floor. Repeat.
Keep your back straight and close to horizontal; keep your elbows close to your body.
Pull with your back muscles, not your arms.

4 – SUPERMAN LAT PULL

12 reps

Grab two very light dumbbells.
Lie flat on the ground with your face down and with your arms above your head. This will be the starting position.
Raise your arms and legs off the floor and pull the dumbbells towards your sides as shown in the video.
Hold the flexed position for a moment, followed by slowly returning to the starting point.