15 Minutes Intermediate Back Workout with Resistance Bands
A 15 minutes endurance workout targeting your back using resistance bands equipment. 2 exercises, 6 total sets, designed for intermediate lifters.
15 Minutes
Duration
6
Total Sets
15-25 reps
Rep Range
~158
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Hold the band at shoulder height with arms straight and palms facing down.
- Pull the band apart by squeezing your shoulder blades together, not by bending your elbows.
- Pause for a one-count when the band touches your chest.
Finish strong — take the last set close to failure.
Form cues
- Sit on the floor with legs extended and loop the band around both feet at the arches.
- Grab both ends of the band with a neutral grip, arms fully extended forward.
- Row the band to your lower ribs, driving your elbows straight back.
Why This Workout Works
This workout is built around the principles of endurance training. Use lighter loads (40-60% 1RM) with high reps. Minimize rest between sets to challenge your cardiovascular system. Circuit training and supersets are particularly effective. Focus on maintaining form even as fatigue accumulates.
Training Parameters
- Rep Range: 15-25 reps — designed for sustained muscular effort
- Rest Periods: 30-45 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 2-3 sets — optimized for endurance
Back Training Tips
- *Initiate every pull by squeezing your shoulder blades together — think about pulling with your elbows, not your hands.
- *Use straps on heavy rows so grip fatigue does not limit back development.
- *Include both vertical pulls (pulldowns, pull-ups) and horizontal pulls (rows) in your program.
Get this back workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum endurance results.