10 Min Back Workout | Equipment needed

Follow Along Workout with THENX


10 Min Back Workout | Equipment needed – Join this workout and start building muscle. Follow along with Chris Heria as he does a Complete BACK WORKOUT For HUGE GAINS. Learn how to get an effective back workout by using the right combination of calisthenics and weights hitting all the muscles in your back to build a stronger bigger back.

What Your Back Muscles Do

The main function of most of your back muscles is simple: they pull things toward your torso. When you do rowing exercises, you pull a dumbbell to your chest. When you do pull-ups or pulldowns, you’re pulling your body up a bar or pulling a bar toward your chest.

However, that’s not all your back muscles do. They also help support your entire upper body, protecting and stabilizing your spine. This is an often overlooked benefit of strong back muscles. Your spine is the central pathway that controls the neural connection to your body, and protecting it is essential. Your back muscles are largely responsible for protecting your spine during heavy full-body loads like squats and deadlifts.

Your back muscles also contribute to protecting your shoulder, in large part due to their connection to your shoulder blades. Your shoulder blades play a big role in shoulder function, and your upper back muscles play a key role in how your shoulder blade moves. In every back exercise you perform, your shoulder blades (and therefore your shoulders) come into play.

Workout Structure – 10 Min Back Workout | Equipment needed:

  • From 6 to 20 repetitions depending on the exercise (see below)
  • Three rounds


  • 2:22 Close grip pull ups – 10reps
  • 2:58 Inverted row pull ups – 7reps
  • 3:38 Wide grip pull ups – 10reps
  • 4:15 Front lever raises – 6reps
  • 4:48 Upright rows – 10reps
  • 5:25 Deadlift – 10reps
  • 6:17 Bent over rows – 10reps
  • 6:48 Dumbbell shrugs – 20reps

Equipment: Dumbbells, Barbell, Pull Up Bar and Mat (optional)

We recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles.

If you have any questions, wishes or suggestions, feel free to contact us.

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