Workouts · Strength

Back Focus in 30

Pulldowns, rows, and extensions — the day that builds the back your posture has been asking for.

30 minintermediatecable · dumbbellstrengthmoderate
Why it works. Vertical and horizontal pulling plus lower-back endurance covers the whole chain in one session.

Warm-up

Arm circles and light band pull-aparts — 45s
Easy hangs or scap pulls — 45s

The workout

  1. cable pulldown — 4 × 10 reps
    rest 60s
  2. dumbbell bent over row — 4 × 10 reps
    rest 60s
  3. cable upper row — 3 × 12 reps
    rest 45s
  4. back extension — 3 × 12 reps
    rest 45s

Cool-down

Lat stretch, each side — 45s
Standing forward fold — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

30 min · advancedAdvanced Calisthenics in 3020 min · advancedAdvanced Core in 2020 min · beginnerArms Focus in 2030 min · intermediateBack & Biceps in 30

Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

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