15-Minute Beginner Back Workout
A concise and effective workout plan focused on building muscle in the back using minimal equipment, ideal for beginners.
back
beginner
muscle
workout
15 minutes
Back
minimal
12/20/2024•0 views•beginner•15 min
Bent-Over Dumbbell Rows
Details
Sets
3
Reps
8-12
Rest
30s
Equipment
dumbbells (or water bottles)
Form Instructions
Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
Bend your knees slightly and hinge at the hips to lean forward, keeping your back straight.
Let the dumbbells hang straight down from your shoulders.
Pull the dumbbells up towards your lower ribcage, squeezing your shoulder blades together.
Lower the dumbbells back to the starting position while maintaining control.
Repeat for the desired number of reps.
Superman
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
none
Form Instructions
Lie face down on the floor with your arms fully extended in front of you and legs straight.
Engage your core and simultaneously lift your arms, chest, and legs off the floor.
Hold this position for a second at the top, squeezing your back muscles.
Slowly lower back to the ground and repeat for the desired number of reps.
Wall Angels
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
none
Form Instructions
Stand with your back against a wall, feet a few inches away from the wall.
Press your head, shoulders, and tailbone against the wall.
Raise your arms to form a 'W' shape with your elbows bent at 90 degrees.
Slowly slide your arms upwards while keeping contact with the wall to form a 'Y'.
Bring them back down to the 'W' position while maintaining contact with the wall.
Repeat for the desired number of reps.