Sure, ideally you’d have 45 minutes to an hour to spend building the muscles in your back including your deltoids, traps, lats, and rhomboids. But most likely you don’t always have that kind of time. The goods news is that a short workout is always better than no workout—especially if you make use of every second. And this routine, created by Noam Tamir, CSCS, founder of TS Fitness in New York City, helps you to do just that. “This 10-minute back workout will help you gain power, strength, and muscle,” says Tamir. Don’t skip your back day if you’re short on time—squeeze in this 10-minute routine to keep your gains on track.
Move through the following four exercises one after the other (exercises 2 and 3 are part of a superset).
Rack Chin Up
Place your body facing upwards underneath a squat bar that is about 2 feet off the ground with your feet extended straight out. Grab the bar with an underhand grip and pull your body towards the barbell so that the bar is in line with your sternum. Make sure to roll your shoulders forward slightly at the bottom position and pinch back the shoulder blades before pulling the elbows into your sides. Do the pulling portion quickly and controlled for 2-3 seconds as you lower your body down.
Rest: 20 sec
Superset: Lat Pulldown Overhand and DB Chest Supported Row
Lat Pulldown Overhand: On a cable machine with a straight bar in a seated position grab the bar with an overhand grip a little wider then shoulder width. Make sure to start in a stretched position. Pull the shoulder blades down and then pull the elbows down into the sides pulling the bar to the top of the chest and return the bar up in a controlled speed.
Rest: 20 sec
DB Chest Supported Row: Lean the bottom of your chest on an inclined bench keeping your legs straight holding two DB’s. Pull the dumbbells into your sides with your palms facing each other. Make sure to let the shoulders roll forward at the bottom and pull them back before you start to pull your elbows into your sides. This allows your scapula to move more naturally.
Rest: 20 sec
TRX Rows with Rotation
With your arms fully extended holding the TRX walk your feet towards the anchored point to create an appropriate resistance with your body straight and balancing on your heels. Starting in an overhand position with your shoulders slightly rolled forward, pinch your shoulder blades and pull your elbows into your sides while rotating your hands into a neutral position. Slowly release, rotating your hands back into an overhand position and repeat.
Alternate 30 seconds work/30seconds rest