15 Minutes Advanced Back Workout with No Equipment
A 15 minutes strength workout targeting your back using no equipment equipment. 3 exercises, 15 total sets, designed for advanced lifters.
15 Minutes
Duration
15
Total Sets
3-6 reps
Rep Range
~263
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Hang from a pull-up bar with a shoulder-width overhand grip and arms fully straight.
- Without bending your elbows, pull your shoulder blades down and together.
- Your body should rise two to three inches — the movement is entirely in the scapulae.
Lie face down with legs straight and hands behind your head or at your sides.
Form cues
- Lie face down with legs straight and hands behind your head or at your sides.
- Squeeze your glutes and lift your chest off the floor using your back muscles.
- Hold the top position for a one-count squeeze before lowering.
Finish strong — take the last set close to failure.
Form cues
- Grip the bar at shoulder-width with palms facing you.
- Start from a full dead hang with arms extended.
- Pull your chin over the bar by driving your elbows down toward your hips.
Why This Workout Works
This workout is built around the principles of strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
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 strength results.