Back
A bodyweight back session that needs only a bar and a bench. Pull-ups and chin-ups build the base, lawnmower rows and bench pull-ups cover the horizontal pull, archer pull-ups add a unilateral progression toward the one-arm, and supermans finish the spinal erectors with 30-second holds.
Back at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 6
- Estimated burn
- ~420 kcal
- Equipment
- Bodyweight, plus a bar or bench for a few movements
- Muscles worked
- Back
- Made for
- Everyone
- Price
- Free
6 exercises in Back
- 4 × 8
- 4 × 8
- 3Lawnmower Row4 × 12
- 3 × 8
- 5Bench Pull-Up4 × 12
- 6Superman4 × 30s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Back
Rest 90 seconds between the pulling sets. If eight strict pull-ups is out of reach, use a band and keep the rep count honest rather than kipping. Archer pull-ups should stay slow — the whole benefit is time spent under load on the working arm.
Back — questions
How long does Back take?
About 40 minutes from the first set to the last. The session contains 6 exercises and burns roughly 420 kcal for an average trainee.
What equipment do you need for Back?
Bodyweight, plus a bar or bench for a few movements. The session is built around Pull-Up, Chin-Up, Lawnmower Row and more, and every exercise comes with a demo video in the GymiaFit app.
Is Back suitable for beginners?
Back is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Back work?
Back. 6 exercises, starting with Pull-Up, Chin-Up, Lawnmower Row.
Is Back free?
Yes. Back 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.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Back into the GymiaFit app — free, no account tricks, no paywall.
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