upper back, lower back, lats & neck

Pamela Reif

For this 10 MIN Back Workout you don’t need any specific gym equimpment. Simply fill two standard bottles with one liter of water each. Of course you can also use two dumbbells if you have some at home.

Why back training is important

The back is one of the hardest body parts to train, next to legs. Not only the fact that it is so energy draining when trained properly but the fact that you can’t see your back when training it and that it is very hard to focus on. With this workout you train your upper back, lower back, lats and neck. Your upper back muscles and lats form one of the largest areas of the upper body and therefore essential in hypertrophy workouts as well as fat loss workouts. Because these areas are so significant, back strengthening exercises will help you improve your maxes on most other upper body lifts.

It is very important to train your back muscles for posture because most of us sit all day long at work, and our shoulders tend to roll forward. For example most men focus on their chest, which will give them muscle imbalances as well as more rounding of the shoulders, which will create that slouchy “ape” look when they stand. You need to fix this by doing more pulling exercises of the upper back, traps, lats and also your rear deltoids (part of the shoulder muscles).

Training Goals – 10 MIN Back Workout:

  • upper back
  • lower back
  • lats
  • neck


  • Avoid hollow back
  • Contract your aps
  • Pay attention to a shoulder width stand
  • Pay attention to the correct foot load

Equipment: Bottles (1 ltr.) or dumbells (if you have any)

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.

What do you think?