Intense 5-Minute at Home Back Workout | How to Build a Bigger Back!

By
Mike Kenler
October 13, 2020

Intense 5-Minute at Home Back Workout — Bodyweight Only!

Hey Aliens! Are you ready for another killer workout? Today, we are going to go through an intense at home back workout. Without equipment, we can still grow a bigger, stronger back at home. Even in quarantine, we can get better every single day.

This 5 minute home routine can be performed as a 1-round finisher after your back workout to completely burnout the back muscles. Let’s get them gains out of this world! No limits Aliens!

Total Length: 5 minutes

Intensity Level: High

Equipment needed: None

Skill level

Beginner = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.

Intermediate = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.

Advanced = Complete this workout four times. Rest after each workout for 1 minute, then repeat.

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To begin, find a comfortable spot in an open space. Perform each of the following exercises for sixty seconds and transition to the next exercise without a rest. If you do need a break, take one! Each time you do this circuit, try to do more reps and/or take fewer breaks.

1. Reverse Snow Angels 

Lie on your stomach with your hands above your head and your palms facing down. Pick your shoulders up while bringing your arms down to the side of your body with your palms now facing up. On the transfer, try to lift your arms as high as possible to maximize back engagement.

Then, lift your shoulders up again and bring your arms back to the starting position following the same rotation of hand positioning. You should be squeezing your lats hard the whole time throughout this exercise!


2. Seal Push-Ups

With your lower body on the ground and hips staying planted, push your upper body backward and upward forming the upright position of a seal stretch. The tension pushing back should be maximized through the lats and erectors. While maintaining this back engagement, come back down to the starting position & repeat.

3. Pulse Rows

Lie on your stomach with your hands by your sides and your palms facing up. Squeeze your shoulder blades and lats to lift your shoulders off the ground. Hold in this position for 1-2 seconds and return to the starting position. Repeat!

4. Reachers

Lie on your stomach with your hands above your head and your palms facing down. Squeeze your traps to reach your hands forward. This reach should be a shrugging motion. Hold in this position for 1-2 seconds and return to the starting position. Repeat!

5. Supermans

Lie on your stomach with your hands above your head and your palms facing down. Simultaneously lift your arms and legs off the ground while keeping your hips on the ground. Squeeze your core to stabilize and the primary tension should be felt in your lower back.

Hold in this position for 1-2 seconds and return to the starting position. Repeat!


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Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies

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