Home Back Workout

Warm up first

1. 5 min easy cardio to raise your temperature
2. Scapular pull-ups or dead hangs — 2 x 20 sec
3. Two ramp-up sets of your first movement at 50% and 75%

The session

1. 1
   Pull-Up

   Bodyweight · Lats
   4 × 6-10rest 150s
2. 2
   One-Arm Dumbbell Row

   Dumbbell · Lats, Rhomboids
   3 × 6-10rest 150s
3. 3
   Band Seated Row

   Resistance band · Rhomboids, Mid traps
   3 × 6-10rest 150s

Why this order

The heaviest movements come first, while you are freshest: the 3 compounds at the top are the ones that decide whether the session was worth doing. There is no isolation work here — with what a home gym usually has: dumbbells, a band, and the floor, the compounds are the session. Every movement here takes 150 seconds between sets — they are all big enough to need it.

Back wants 14–22 hard sets a week and 2-3x per week, so this is a session you can run twice a week and land in that range. More about training the back.

Same muscle, different kit

• Back Workout5 exercises · everything a full gym has