Back Training

Rows, pulls, and hinges to build lats, traps, and spinal erectors for a strong, stable back.

Combine horizontal and vertical pulls with hip hinges for balanced development.

Barbell Bent-Over Row

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Barbell

How to Perform

  1. Set up for Barbell Bent-Over Row with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Reverse-Grip Barbell Row

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Barbell

How to Perform

  1. Set up for Reverse-Grip Barbell Row with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Yates Row

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Bodyweight or listed equipment

How to Perform

  1. Set up for Yates Row with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

T-Bar Row

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Bodyweight or listed equipment

How to Perform

  1. Set up for T-Bar Row with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Landmine Row

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Bodyweight or listed equipment

How to Perform

  1. Set up for Landmine Row with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Smith Machine Bent-Over Row

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Smith machine

How to Perform

  1. Set up for Smith Machine Bent-Over Row with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

One-Arm Dumbbell Row

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Dumbbells

How to Perform

  1. Set up for One-Arm Dumbbell Row with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Two-Arm Dumbbell Row

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Dumbbells

How to Perform

  1. Set up for Two-Arm Dumbbell Row with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Chest-Supported Dumbbell Row

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Dumbbells

How to Perform

  1. Set up for Chest-Supported Dumbbell Row with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Incline Dumbbell Row

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Dumbbells

How to Perform

  1. Set up for Incline Dumbbell Row with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Dumbbell Seal Row

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Dumbbells

How to Perform

  1. Set up for Dumbbell Seal Row with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Seated Cable Row

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Cable machine

How to Perform

  1. Set up for Seated Cable Row with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Wide-Grip Cable Row

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Cable machine

How to Perform

  1. Set up for Wide-Grip Cable Row with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Close-Grip V-Bar Cable Row

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Cable machine

How to Perform

  1. Set up for Close-Grip V-Bar Cable Row with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

One-Arm Cable Row

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Cable machine

How to Perform

  1. Set up for One-Arm Cable Row with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Hammer Strength Row Machine

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Machine

How to Perform

  1. Set up for Hammer Strength Row Machine with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Low-Pulley Row

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Bodyweight or listed equipment

How to Perform

  1. Set up for Low-Pulley Row with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Pull-Up (Wide Grip)

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Bodyweight or listed equipment

How to Perform

  1. Set up for Pull-Up (Wide Grip) with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Neutral-Grip Pull-Up

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Bodyweight or listed equipment

How to Perform

  1. Set up for Neutral-Grip Pull-Up with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Chin-Up

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Bodyweight or listed equipment

How to Perform

  1. Set up for Chin-Up with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Close-Grip Chin-Up

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Bodyweight or listed equipment

How to Perform

  1. Set up for Close-Grip Chin-Up with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Assisted Pull-Up

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Bodyweight or listed equipment

How to Perform

  1. Set up for Assisted Pull-Up with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Wide-Grip Lat Pulldown

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Cable machine

How to Perform

  1. Set up for Wide-Grip Lat Pulldown with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Reverse-Grip Lat Pulldown

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Cable machine

How to Perform

  1. Set up for Reverse-Grip Lat Pulldown with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Close-Grip Lat Pulldown

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Cable machine

How to Perform

  1. Set up for Close-Grip Lat Pulldown with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Single-Arm Lat Pulldown

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Cable machine

How to Perform

  1. Set up for Single-Arm Lat Pulldown with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Barbell Shrug

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Barbell

How to Perform

  1. Set up for Barbell Shrug with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Dumbbell Shrug

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Dumbbells

How to Perform

  1. Set up for Dumbbell Shrug with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Smith Machine Shrug

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Smith machine

How to Perform

  1. Set up for Smith Machine Shrug with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Behind-the-Back Barbell Shrug

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Barbell

How to Perform

  1. Set up for Behind-the-Back Barbell Shrug with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Cable Shrug

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Cable machine

How to Perform

  1. Set up for Cable Shrug with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Trap Bar Shrug

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Trap bar

How to Perform

  1. Set up for Trap Bar Shrug with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Conventional Deadlift

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Bodyweight or listed equipment

How to Perform

  1. Set up for Conventional Deadlift with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Romanian Deadlift

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Bodyweight or listed equipment

How to Perform

  1. Set up for Romanian Deadlift with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Stiff-Leg Deadlift

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Bodyweight or listed equipment

How to Perform

  1. Set up for Stiff-Leg Deadlift with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Good Morning

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Bodyweight or listed equipment

How to Perform

  1. Set up for Good Morning with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Back Extension (Hyperextension)

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Bodyweight or listed equipment

How to Perform

  1. Set up for Back Extension (Hyperextension) with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

45-Degree Back Raise

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Bodyweight or listed equipment

How to Perform

  1. Set up for 45-Degree Back Raise with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Rack Pull

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Bodyweight or listed equipment

How to Perform

  1. Set up for Rack Pull with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Straight-Arm Lat Pulldown

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Cable machine

How to Perform

  1. Set up for Straight-Arm Lat Pulldown with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Rope Straight-Arm Pulldown

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Cable machine

How to Perform

  1. Set up for Rope Straight-Arm Pulldown with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Single-Arm Straight-Arm Pulldown

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Cable machine

How to Perform

  1. Set up for Single-Arm Straight-Arm Pulldown with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Dumbbell Pullover

Primary Muscle: Lats and upper back

Secondary Muscles: Biceps, rear delts, forearms, spinal erectors

Equipment: Dumbbells

How to Perform

  1. Set up for Dumbbell Pullover with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the lats and upper back.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the lats and upper back.
  • Engages the biceps, rear delts, forearms, spinal erectors for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]