Written by female personal trainer Justina Triasovaite.

Learn how to perform upper back superset. This intermediate back superset  is very good way to correct your posture.

For this back workout  you need to have bumbells or any alternative for weighs (water bottles). Also remember to warm up before every training.

About this Back workout

This is typical example of back superset.  Improve your posture and back strength only with two movements. Reverse flies followed by bend over row perfect combination for strong back.  


You can contact me for more information about this exercise or get more information how to improve your posture. 

Rules to follow

Here are the rules you need to follow:

FIRST RULE – Squeeze your shoulder blades together whiles contacting
SECOND RULE – Change weights if needed between exercises
THIRD RULE – First times perform these exercises in front of the mirror to avoid wrong position
FOURTH RULE – Engage core muscles whiles performing this back superset

Places where you can do it

EVERYWHERE: gym, park, at home, anywhere you like.

Benefits of this workout

  • Improved back strengt
  • improved possture
  • Overall progress in general fitnes

Common mistakes

Wrong starting position
Too light/heavy weights

General nutrition

For building muscle we need well balanced diet contained from healthy fats ( omega3, avocado, nuts) protein (poultry, meats, eggs) and carbohydrates ( whole grains, vegetables). For more information about nutrition please contact me directly here or via Fb facebook.com/justinatraining 

Ready to give it a go?

You need to perform this exercise at least 3 times a week in order to SEE RESULTS in around 6 weeks


Please leave me your comments below. What did you think of the exercise? What is easy enough for you? Is there anything else you would have wanted me to cover? What other exercises would you like me to teach you? I’m all ears! 🙂

Written by: Justina

Professional Personal Trainer in London Justina Triasovaite is a trilingual, highly educated, professional and friendly advanced PT. 100% dedicated to fitness, Justina's workouts are extremely varied, adapted to you, fun and effective. If you want to enjoy exercising, not be bored and SEE RESULTS don't hesitate to take your fitness to the next level with Justina!

You may also like these posts