The 21 Minute Back Workout

Carve your torso into a perfect V with this 21-minute routine. It fully trains your lats but really zeroes in on the muscles of your middle and upper back. These are the common weak spots that lead to poor posture. Strengthening these muscles not only helps you stand tall but also improves the stability of your shoulders. The end result: You’ll be able to lift more in nearly every upper-body exercise.

 

The 21-Minute Big Back Workout

EXERCISE SETS REPS REST DURATION
1A Chinup 3 N/A 60 s N/A s
1B Inverted Row 3 N/A 60 s N/A s
1C Rear Lateral Raise 3 12 60 s N/A s
1D Incline Y Raise 3 10 2 m N/A s
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