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The 15 Minute Back Workout

Subscribe to Alpha M. on YouTube
We are all busy dudes and don't have hours to spend in the gym. In this video men's style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, and Pete & Pedro presents a 15 minute back workout.

You have to move to be effective (unless you're new, please take your time)! Go from exercise to exercise with a one minute rest and repeating three times. Keep proper form as follows:

  1. Pull ups (medium grip) - Alpha is using the pull up bar. You can use the assisted pull up machine if you're new. Rep to failure.
  2. Seated rows - knees slightly bent, back straight, slight pull forward, chest up nice and high, squeeze. It's all about control and the squeeze. Nice and smooth; don't rush. Go for 12 - 15 reps.
  3. Straight arm push downs - great stretch that gets deep. Alpha demonstrates: chest up with butt back and head up, arms straight with slight bend in them. Don't go super heavy as you need to let your biceps rest. 12 reps.

Past Topics

New Topics Added Weekly!
Beastly Back Exercise | One Arm Dumbbell Rows Workout  -
March 11, 2015
Subscribe to Alpha M. on YouTube Aaron Marino of alpha m. says that there comes a point in every man's fitness plan evolution, that he realizes there are more muscles than you can see in the mirror. "Mirror muscles" is a term synonymous with novice exercise enthusiasts when they workout what they can see in the mirror: chest, shoulders, biceps, triceps, and abs. Legs and back are left out. Alpha iRead More»
Get Better at Pull Ups  -
November 26, 2014
Subscribe to Alpha M. on YouTube Aaron Marino of alpha m. is going to show you two easy ways to get better at pull ups and to incorporate pull ups into your workouts. Pull ups are the toughest body weight exercise out there, but they are also the best for building back, biceps, and shoulders. The Smith Machine | Assisted and Negative Pull Ups Use the Smith Machine to do assisted pull ups: Start loRead More»
Badass Back Superset -
July 9, 2014
Subscribe to Alpha M. on YouTube Aaron Marino of alpha m. presents an amazing back superset. Rest for about 30-seconds between sets. Perform three sets of this and you will be toast: Seated Row - close grip with 4 segments (perform slowly and methodically) that you have to control for 8 reps Straight Arm Push Downs - arms straight with a slight bend and pause at the bottom for 10 - 12 reps Pull URead More»
Brutal Back Workout  -
January 22, 2014
Subscribe to Alpha M. on YouTube Do you know how much Alpha wants to work out today? Zero! But he showed up. That's the difference between people who succeed at fitness program and people who don't (they make 1,000 excuses). When fitness is a priority, you WILL make it to the gym. Alpha is here, he's going to get through it, and in the end, he'll be glad he did it. Here's the workout (4 sets) withRead More»

Back and Bicep Superset | Fast and Furious! -
November 20, 2013
Subscribe to Alpha M. on YouTube Aaron Marino of alpha m. is presenting an amazing back and bicep superset that is fast and furious. You will be exhausted by the time it's over. Back is big muscle group; whereas the biceps are comparably small. Practically every back exercise engages the bicep muscles so you don't have to do that much with the biceps while working your back.The goal is to keep thoRead More»
Incredible Back Exercise -
November 5, 2012
Aaron Marino of alpha m. discusses the advantages and disadvantages of pull ups. He also presents an alternative to pull ups, where you use an assisted pull up machine. Some people don't have that machine, so where's an exercise on a Smith Machine. Aaron demonstrates how to assist yourself with pull ups with your legs to get yourself up. Use your legs only as much as you need to. Perform with a 5 Read More»
When to Increase Weight with Strength Training -
October 15, 2012
A lot of times you get stuck in ruts and don't know exactly when to push yourself and increase weight. Aaron Marino of alpha m. says that if you can do 12 reps with good form, it's time to increase to next increment or level. If you go to that next level and can only do 3, then revert back. Listen to your body. If it becomes routine, your body is going to adapt and stop changing. You need to push Read More»
Shrugs | Help or Hurt? -
August 8, 2012
Aaron Marino of alpha m. discusses reasons why not to do direct trap exercises. Traps are frequently worked indirectly with other exercises such as back, rowing, and shoulder motions. Trap injuries occur from doing direct exercises incorrectly like grabbing the and lifting straight up as well as rolling shoulders. Too much weight causes too much torque, strain, and headaches. The benefit is not woRead More»
Back Workout and Cardio with Alpha and Friends -
February 10, 2012
Check out a back workout and a long run with Aaron Marino of alpha m and his buddies on a random Friday morning. Start with pull-ups and seated rows. Close-grip pull downs and hammer strength machine (rowing motion). Alternating bicep curls Straight arm pull downs supersetted with cable bicep curls Read More»

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