Training at Home

10 Minute Back Workout at Home With No Equipment

A short no-equipment upper-back routine using prone and scapular movements, with honest loading limits.

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Ten-minute session

Prone W raises40 seconds
Reverse snow angels40 seconds
Prone lat-pulldown sweeps40 seconds
Scapular push-ups40 seconds
Rest 20 seconds between movementsRepeat for two rounds

Visual form references

Exercise demonstrations

Open a matching demonstration in a new tab. External videos are references; Lean Protocol is not affiliated with the creators.

Prone W raiseVideo reference: Exercise demonstration Reverse snow angelVideo reference: CrossFit Invictus Prone lat-pulldown sweepVideo reference: Exercise demonstration Scapular push-upVideo reference: Athletic-trainer demonstration

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