10-Min Back Workout

by Monica Gisella
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It’s back day.

Training our back muscles is crucial for enhancing our overall health and preventing back pain — specially if our work involves sitting at a desk.

A strong back is key to having a good posture and stabilizing the spine. Even if you already focus on your core, we also need strong back muscles for optimal body functioning.

Today, we are going to take just 10 minutes to sculpt and strengthen our backs.

This 10-Min Back Workout requires minimal equipment. Simply grab a towel, a resistance band, a couple of bottles of water, or just work with your body weight.

Let’s do this!

10-Min Back Workout

Bent Over Rows

  1. Bend your torso until it is parallel to the floor. Bend your knees slightly.
  2. Extend your arms so they are parallel to your legs.
  3. Pull your hands towards you, until they align with your abdomen, contracting your back.
  4. Return to the initial position. Repeat in a controlled motion.

Lat pull downs

  1. Stand with your feet shoulder-width apart and your arms extended over your head, palms facing forward.
  2. From this position, contract your back while lowering your arms to a 90-degree angle.
  3. Squeeze your back at the bottom of the movement and slowly lift your arms to the original position.
  4. Repeat in a controlled motion.

Mid-Rows Standing

  1. Stand upright with your back straight and your knees slightly bent.
  2. Extend your arms in front of you. Palms facing each other. Pull the arms towards your torso and contract your back.
  3. Maintain a straight back and tight core.
  4. Repeat in a controlled motion.

Lying Lat Pull Down — Feet On the Floor

  1. Start by lying on your stomach with your forehead hovering above the mat. Keep your arms extended in front of you, palms facing to the floor.
  2. Slowly, pull your arms towards your chest.
  3. Contract your back while returning to the initial position.
  4. Repeat in a controlled motion.

Vatas do 2 sets x 12 reps each movement / arm.

Pittas do 2 sets x 15 reps each movement / arm.

Kaphas do 3 sets x 12 reps each movement / arm.

To learn more about how to move for your body type, check these fitness guides:

Vata Dosha Workout Tips

Pitta Dosha Workout Tips

Kapha Dosha Workout Tips

Watch now Ayurvedic Lower Body Workout

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