Compound Exercises for Muscle Building

15-Minute Workout: Double Your Gains

Save time by doing two moves in one with this challenging, multitasking workout
By The Editors of Men's Health menshealth

Swiss-Ball Back Extension with T-Raise Hold

  1. Holding a dumbbell in each hand, lie with your chest on a Swiss ball and your arms hanging straight down from your shoulders, palms facing each other.
  2. Pull your shoulder blades down and together as you raise your arms to form a T. Hold that position.
  3. Without dropping your arms, raise your torso until your body forms a straight line from shoulders to hips. Lower your torso and repeat.
  • 2-3
  • 8-10

This Move Works:

Total Body


  • Step 1

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