HomeHome Back Endurance
A 30-minute advanced home back session for men aimed at postural endurance. Single-arm and squatting bodyweight rows build the pull, 45-second around-the-world superman holds test the erectors under time, and bent-over rear delt flyes plus back squeezes finish the upper back.
Home Back Endurance at a glance
- Level
- Advanced
- Duration
- 30 minutes
- Exercises
- 5
- Estimated burn
- ~300 kcal
- Equipment
- None — floor space only
- Muscles worked
- Back, Shoulders, Core
- Category
- Home
- Made for
- Men
- Price
- Free
5 exercises in Home Back Endurance
- 4 × 10
- 4 × 15
- 3Around the world superman hold3 × 45s
- 4Bodyweight bent over rear delt fly3 × 20
- 5Back squeeze3 × 20
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Home Back Endurance
Endurance work means the holds are the session — do not cut the 45 seconds short. Rest 45 seconds between sets. Keep the neck neutral in every superman variation: looking up compresses the neck and adds nothing to the back.
Home Back Endurance — questions
How long does Home Back Endurance take?
About 30 minutes from the first set to the last. The session contains 5 exercises and burns roughly 300 kcal for an average trainee.
What equipment do you need for Home Back Endurance?
None — floor space only. The session is built around Bodyweight Standing One Arm Row, Bodyweight Squatting Row, Around the world superman hold and more, and every exercise comes with a demo video in the GymiaFit app.
Is Home Back Endurance suitable for beginners?
Home Back Endurance is graded advanced and assumes months of consistent training. If any exercise in the list is unfamiliar, build up with a beginner or intermediate session in the same category before attempting this one.
Which muscles does Home Back Endurance work?
Back, Shoulders, Core. 5 exercises, starting with Bodyweight Standing One Arm Row, Bodyweight Squatting Row, Around the world superman hold.
Is Home Back Endurance free?
Yes. Home Back Endurance 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 Home Back Endurance into the GymiaFit app — free, no account tricks, no paywall.
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