15-Minute Posture & Upper Back
This 15-minute workout does something most upper body routines don’t — it’s all pull, zero push. Every single exercise targets your pulling muscles: upper back, rear delts, rhomboids, and biceps. That’s intentional. Most of us are overdeveloped in the push muscles from daily life — hunching over phones, sitting at desks, driving — and underdeveloped in the muscles that pull our shoulders back and keep us tall. This workout corrects that imbalance, builds the strength behind good posture, and leaves your upper back feeling worked in a way you’ve probably never felt before.
In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Before You Begin
Description
Following a warmup, this workout is made up of 2 rounds of 8 upper body pull (back & biceps) exercises in a Tabata format. The purpose of the workout is to build strength in the upper back which improves posture. I used 10 lb (4.5 kg), 15 lb (6.8 kg), and 20 lb (9.1 kg) dumbbells.
Workout Video
Workout Breakdown
There are 8 exercises in this workout. Perform each exercise for 30 seconds followed by 15 seconds of rest for two rounds.
Exercises
- Reverse Fly
- Upright Row
- W-Raise
- Bicep Curl
- Piston Row
- Wide Hammer Curl
- Renegade Row
- Superhuman + Around the World
