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For menBeginnerBack

Upper Back Activation

Prone pulls, Y-lifts and planks to wake up your upper back.

  • 9 min
  • 12 movements
  • Difficulty 1–3/5
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The workout, in order

  1. Overhead Claps

    Difficulty 1/530 sec

  2. Dynamic Side Bends

    Difficulty 1/530 sec

  3. Frog Deadlift

    Difficulty 3/530 sec

  4. Plank Reach-Through

    Difficulty 2/530 sec

  5. Forearm Plank

    Difficulty 3/530 sec

  6. Lying Pull-Backs

    Difficulty 2/530 sec

  7. Prone Y-Lift

    Difficulty 2/530 sec

  8. Alternating Superman

    Difficulty 2/530 sec

  9. Dead Bug

    Difficulty 2/530 sec

  10. Windshield Wipers

    Difficulty 3/530 sec

  11. Seated Lower-Back Stretch — Left

    Difficulty 1/530 sec

  12. Seated Lower-Back Stretch — Right

    Difficulty 1/530 sec

Times are estimates: 30 seconds of movement and 15 seconds of rest and changeover for each exercise. Take longer breaks whenever you need them.

Keep your training going

Five men’s plans, 30 days each.

Compare plans
For menBeginner

Men’s Beginner Plan

Learn the movements and build a starting routine.

30 days8–15 min a day
For menEasy

Men’s Easy Plan

Keep moving with a manageable next step.

30 days8–15 min a day

Guides for this practice