30-Minute Back Workout
If you only have 30 minutes, three back exercises that pull from different angles plus one rear delt move is all you need. The key is mixing a vertical pull, a horizontal pull, and a one-arm pull.
30-Minute Back Workout
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lat Pulldown | 4 sets | 6–10 reps | 2 min |
| Seated Cable Row | 4 sets | 6–10 reps | 2 min |
| One-Arm Dumbbell Row | 4 sets | 6–10 reps | 2 min |
| Face Pull | 3 sets | 10–15 reps | 1 min 15 sec |
Tips
- Rest 2 minutes between sets on compound lifts and 75 seconds on face pulls. Stick to it if you want to finish in 30 minutes.
- Don't pull with your arms. Think about driving your elbows back toward your body.
- Once you hit the target reps on every set, go up one step next time.
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