15-Minute Back Workout

The Workout

EXERCISE, SETSxREPS

One-Arm Dumbbell Row, 3x12*

One-Arm Pulldown, 3x12*

One-Arm Seated Row, 3x12*

One-Arm Straight-Arm Pulldown, 3x12*

Try to keep your rest between exercises just long enough to move to the next station and set it up.

*This refers to how many reps you can complete on the first set (choose a weight for each exercise that normally has you reaching failure at 12 reps). For all successive sets, perform as many reps as possible to reach muscle failure.

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The Explanation

I have no problem with spending 30-45 minutes training my back with high volume and several exercises, but when time is of the essence I'm totally confident that I can hit this large muscle group sufficiently in 15 minutes.

The key is using the right techniques that not only boost training intensity but also drastically reduce the time it takes to complete the workout. And of course, just the act of reducing the duration of the workout but keeping total work completed the same boosts training intensity. This is one reason why you should consider doing some of my 15-minute workouts from time to time even on days when you have all the time in the world.

This back workout utilizes single-arm training with no true rest periods. You basically go back and forth from right arm to left arm, taking no rest. Each arm gets a little bit of a break while the opposite arm is working, but your body doesn't get a full rest so it builds your lats while it burns your body fat.

The workout starts off with standard one-arm dumbbell rows to build back mass and thickness. Alternate arms with no rest until you've completed 3 sets for each arm.

Then you'll move to one-arm pulldowns to build some back width. For these, sit side saddle on the pulldown seat with your right side facing the pulley when doing pulldowns with the right arm and your left side facing the pulley when doing your left arm. You won't need to keep your legs under the pads since you'll be using less weight than your body weight. Again, alternate arms until you've completed 3 sets for both.

To watch me perform one-arm lat pulldowns, check out this video.

The next exercise is the one-arm seated cable row, which will build more back thickness and lower lat size. To perform these you'll sit "sort of" sidesaddle. To do rows with the right arm, sit with only your right leg and glute in contact with the bench and your right foot on the left side of the foot plate. Your left leg should be bent with your foot flat on the floor. Do the opposite for the left arm. Once again, alternate arms without resting until 3 sets per arm have been completed.

Last, you'll isolate the lats with the one-arm straight-arm pulldown done with a rope pulley. Once you've completed all three sets for each arm, you're done. In under 15 minutes you'll feel your lats like never before!

Workout Notes:

Choose a weight that allows you to complete 12 reps on the first set of each exercise. The non-stop pace of this workout will have the reps dropping fast on each successive set. Depending on how conditioned you are, you'll end up somewhere between 6 to 8 reps on the final set.

Definitely consider using wrist straps for this back workout. Going from arm to arm like this with no real rest will fatigue your grip fast, and you don't want your forearm or hand muscles limiting your back strength, as that can limit the results you get.

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