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10-Minute Workout to Sculpt a Sexy Back

by
author image Holly Perkins
Holly Perkins is the author of Lift to Get Lean, a strength training guidebook for women, and the founder of Women’s Strength Nation. Holly’s mission is to improve the ratio of women to men strength training in gyms around the world.
10-Minute Workout to Sculpt a Sexy Back
In just 10 minutes, you can sculpt a sexier back. Photo Credit iStock/wundervisuals

Many people neglect their back in favor of their abs. But a balanced workout routine incorporates both so that ones doesn't become more dominant than the other.

This strength workout is designed to improve the strength and function of the major muscles of your back. For each move below, choose a weight load that is challenging but doable. Try to increase the weight load for any subsequent sets of each move. Perform each move below for 30 seconds, aiming for 15 reps. Rest for one minute in between each set.

You can repeat this workout as many times as you'd like with good form or combine it with any of our other 10-minute workouts, including one for glutes, legs, abs and arms.

Proper form for a dumbbell deadlift.
Proper form for a dumbbell deadlift. Photo Credit Demand Media Studios

1. Barbell Deadlift

Keep your back flat with a small bit of natural arch, holding either a barbell or pair of dumbbells at your feet. As you stand up, drive into your heels and lead with your chest. Imagine that the barbell follows a straight line up and down, and it's your body that's moving around that straight line.

2. Rest

Rest for one minute before repeating twice more (three sets total).

Proper form for a bent-over barbell row.
Proper form for a bent-over barbell row. Photo Credit Demand Media Studios

3. Bent-Over Barbell Row

Lean forward at 45 degrees and hold a barbell with directly below your shoulders. As you pull the barbell up toward your chest, be sure to depress your shoulders down away from your ears. End with the bar between your navel and the bottom end of your sternum. Pause for two seconds when the bar is closest to your torso and focus on squeezing the muscles of your back.

4. Rest

Rest for one minute before repeating once more (two sets total).

Proper form for a chest-supported dumbbell row.
Proper form for a chest-supported dumbbell row. Photo Credit Demand Media Studios

5. Chest-Supported Dumbbell Row

For this one, you'll need to lean against the back of a weight bench. To initiate the movement, focus on contracting the muscles of your back that are near your rib cage. Imagine there is a string tied on to your elbows pulling your arms up and back slightly. End when the dumbbell is right next to the front of your ribcage.

6. Rest

Rest for one minute before repeating once more (two sets total).

What Do YOU Think?

What are your favorite moves for sexy, sculpted back? Which of these do you incorporate into your regular workout? Have you given this workout a try yet? What did you think? Have you tried any of our other 10-minute workouts? What did you think of those? What's your favorite way of combining them? Share your thoughts, suggestions and experiences in the comments section below!

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