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Back Builder

Get ready to build a strong, wide back with this focused pulling session. You'll feel your lats, rhomboids, and rear delts working hard — leaving you standing taller by the end!

Created by

robbo

Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Resistance Band Pull Apart

2 sets × 15 reps, 15 reps

Dead Hang

2 sets × 30s, 30s

Scapular Pull-Up

2 sets × 10 reps, 10 reps

Main Workout

Pullup Progression

Progressive exercise

Row Progression

Progressive exercise

3 circuits

Pullup Progression

Progressive exercise

Face Pull - Rings

1 set × 12 reps

Reverse Fly - Resistance Band

3 sets × 12 reps, 12 reps, 12 reps

Straight Arm Pulldown - Resistance Band

3 sets × 15 reps, 15 reps, 15 reps

Cool Down

Child's Pose

1 set × 45s

Doorway Chest Stretch

2 sets × 30s, 30s

Thread the Needle

2 sets × 30s, 30s

Cat-Cow Stretch

1 set × 45s