StrengthBack & Posture
A 30-minute beginner back and shoulder session for women aimed squarely at desk posture. Plate-loaded high rows pull the shoulder blades back, an iso-lateral shoulder press rebuilds overhead strength one arm at a time, and ski-erg alternating pulls add easy, low-impact conditioning for the upper back.
Back & Posture at a glance
- Level
- Beginner
- Duration
- 30 minutes
- Exercises
- 3
- Estimated burn
- ~200 kcal
- Equipment
- Gym machines and cables
- Muscles worked
- Back, Shoulders
- Category
- Strength
- Made for
- Women
- Price
- Free
3 exercises in Back & Posture
- 1Hammer Strength Plate Loaded High Row Both Arms3 × 12
- 2Iso Lateral Shoulder Press Single Arm3 × 12
- 3Ski Ergometer Cross Country Ski Alternating Arm Pulls3 × 15
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Back & Posture
Three sets of 12 to 15, 60 seconds of rest. Start each row by drawing the shoulder blades together before the arms move — that sequence is the whole point of the session. If the neck takes over on the press, lower the weight; the delts should tire before the traps do.
Back & Posture — questions
How long does Back & Posture take?
About 30 minutes from the first set to the last. The session contains 3 exercises and burns roughly 200 kcal for an average trainee.
What equipment do you need for Back & Posture?
Gym machines and cables. The session is built around Hammer Strength Plate Loaded High Row Both Arms, Iso Lateral Shoulder Press Single Arm, Ski Ergometer Cross Country Ski Alternating Arm Pulls, and every exercise comes with a demo video in the GymiaFit app.
Is Back & Posture suitable for beginners?
Yes. Back & Posture is graded beginner: the movements are simple and the volume is deliberately low, so it works as a first session. Follow the scaling notes in "How to run it" and add sets only once the current version feels controlled.
Which muscles does Back & Posture work?
Back, Shoulders. 3 exercises, starting with Hammer Strength Plate Loaded High Row Both Arms, Iso Lateral Shoulder Press Single Arm, Ski Ergometer Cross Country Ski Alternating Arm Pulls.
Is Back & Posture free?
Yes. Back & Posture is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Back & Posture into the GymiaFit app — free, no account tricks, no paywall.
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